Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

Partner WOD

7x ping ping- of 20 second sprints

7x ping ping- 10 dips

6x ping ping- of 20 second sprints

6x ping ping- of 7 v ups

5x ping ping- of 20 second sprints

5x ping ping- of 7 super rocks

4x ping ping- of 20 second sprints

4x ping ping- of 5 squat jumps