Warm up
A- 400m run
Mash lats, pec minor, and calves
2x 5 reps super wide under hand pull ups & 5 broad jumps for MAX distance
B- Gymnastic Warm Up #1
2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext
Skill
Kipping ring dips
WOD
5x
20:40
-Pull ups
-Dips
-V ups
-Box jumps
*Your score is your low
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