Warm up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

6. Flutter kicks

WOD

4 rounds of:

1 minute 30 second SB run

10 SB lateral lunges

10 SB cleans