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

WOD

4 rounds of:

50 double unders/ 75 single unders

15 pull ups/ 30 ring rows