-Warm Up-

2 rounds

5 leg abducted rocking each leg

5 toes through rings/v ups

10 supinated grip deadlifts barbell or barbell+10s

5 sumo inchworm+push up

-Strength-

Box Squat 

4-4-4-4-4-4

-WoD-

AmRaP 7

Deadlift 

Ring Muscle Up

 (Ladder)