Warm up 

The other warm up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inch worm

4. 15 OHS

5. 10 sit ups

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

5x

800m run or 4 minute run

30 hollow rocks

30 super rocks