Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

4 rounds of:

3 Weighted pull ups

6 HSPU/ feet elevated push ups

18 OH walking lunges