WARM UP 2-3 X 10 min
100 m run
10-BANDED SQUATS
10-BANDED LATERAL STEPS
-RING ROW

Mobility/Stretch

STRENGTH
BACKSQUAT
Every 2 minutes, for 12 minutes (6 sets):

3 X 3 reps @ 80-85%
*3X 2 reps @ 90-95%

GYMNASTICS 15 min
3 Sets of:
5 Strict C2B(scale strict pull-ups)
5 Kipping pull ups
5 Bar MU (scale 5 Dips)
rest as needed between sets
*complete sets without coming off the bar

WOD
For Time: 
15-12-9
-DB or KB DEADLIFT
-Box jumps overs 20/24
*DB 2-50/35 …KB 2-53/35