Warm up: 5min amrap
3 burpee box jumps
6 kipping pull ups
6/6 jumping lunges
Mobility- hip flexion 1min e/s
Hip external rotation 1min e/s
Strength: catch up on sprinter squat 5×8/8. /deadlift 10×5@70%
Accessory: pull up-dead hang max seconds x 3 sets
Muscle up: hip kips on rings
WOD:
15min amrap
15 wall balls
30 doubles
