Warmup
Row, Run or Ride 2 min
3x10 GHD Back Ext
3x10 Kipping Pullups
3x 2 Muscle Ups + 4 Ring Dips
Strength
5x7 Strict Shoulder Press
WOD
Tabata - 4 mins of :20/:10 of each movement.
Pushups
Shorty Band Squats
Toes to Bar
REC
100 Double Unders
Every miss do 10 GHD Situps
*If you can regularly string 30, spend 5 min on DU practice