-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)