1. WARM UP
-4 RDS:
>5 Inch Warm
>7 Ring Row
>9 Jumping Squat
>11 Band Pull Aparts

2.GYMNASTICS
-4 RDS:
>10 Strict HSPU
>10 Strict Pull ups
>10 Strict Ring dip

*Rest 2′ Between rounds.

3.WOD
Amrap 16′:
>30 Wall Ball
>3 Rope Climbs
>Run 400m.