Warm up: In 5mins accumulate a 2mins LSit hold every time you drop perform 3burpees
Movement prep: 3rnds: 5 scap pull ups + 10kipping swings
Gymnastic strength:
lv1: 4-8banded pull ups
Lv2: 3 pull ups+2c2b+1muscle up
WOD
3rnd
5muscle up/10c2b/15ringnrows
10 deadlift
50 doubles
