Warm Up 

Body weight warm up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups 

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

WOD

5 rounds of:

3 minutes of work: 1 minute rest

5 pull ups

10 dips

10 squat jumps