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 under hand grip pull ups or band rows

Partner WOD

30 minute ping pong

Jump rope 20 singles/ 12 double unders

Burpees 3 reps

3x Shuttle run 20 seconds SPRINT

Mountain climbers 6 reps