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

WOD

5x

20 ring rows

5 push up + pike (opposite hand to opposite foot between each push up

20 walking lunges + rotation