Warm-up 

The Complex warm-up

3-minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Partner WOD

Ping pong 5 rounds of the following:

3x- 7 mountain climbers

3x- 7 pull-ups

3x- 7 sit ups

3x- 7 super rocks