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

Complete the following:

4:30 minute run

20 walking lunge + rotation

3:30 minute run

30 walking lunge + rotation

2:30 minute run

40 walking lunge + rotation