Warm up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

25 minute Partner ping pong:

4 DB devils press

4 DB squat cleans

4 burpees

4 mountain climbers 

4 box jumps