Warm up
2 minutes jump
rope complex (5 singles/ 5 double unders/10 singles/ 10 double unders/ 15
singles/ 15 double unders)
Work the front
lever x5
Close grip OHS x
10
Ultra wide pull
ups x 10
Ice cream makers
x 5
Hip and back ext
GHD x 10
Skill
Shoulder to OH
Partner WOD
3x
2 minute Ping pong
-10 Double unders
2 minutes rest
2 minute Ping pong
-5 Ring dips
2 minutes rest
2 minute Ping pong
-7 Shoulder to OH w/65 m/95
-7 Shoulder to OH w/65 m/95
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