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

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