Warmup 

Shoulder mobility 
Gymnastics 

Emom 10 min 

1. 10 ctb pull-ups /jumping 

2. 25-50 ft hsw / 30sec hs hold 

3. 1 -2 rope climb /10 ring rows 

4. 1-5 muscle ups /kipping on rings 

5. 5-10 hspu / box 
WOD – 

4 rounds for time:

10 Manmakers (50/35 lbs dumbbells)

15 Front Squats (50/35 lbs dumbbells)