Warm Up 

Gymnastic warm-up #4

2 minutes jump rope

1. OHS

2. Good mornings

3. Strict TTB or v ups

4. Strict ring dips to true support or ultra-deep dips 

5. Ultra-wide underhand grip pull-ups or band rows

WOD

2x

12 muscle ups or 25 pull-ups + 50 band rows + 25 dips

50 bicycles

50 pistols or single-leg assisted squats