-Warm Up-

 

2 rounds

 

5 leg abducted rocking each leg

5 toes through rings/v ups

10 supinated grip deadlifts barbell or barbell+10s

5 sumo inchworm+push up

 

 

-Strength-

 

Box Squat 

 

4-4-4-4-4-4

 

-WoD-

 

 

AmRaP 7

 

Deadlift 

Ring Muscle Up

 (Ladder)