moderate warm up for 5 mins
thenstatic stretches – hip flexors

stability – dead bugs ( use med ball advanced)

BACK SQUATS

5 x 3 ACROSS @ 85%

(15 mins)

GYMNASTICS

5 x strict ring dips 

into max effort kipping

x 2 attempts

WOD

4 min amrap

7 deadlifts 60/40kg

“10 box overs 24/20″””

rest 2 mins

4 min amrap

6 x hogs

8 x sit ups

3 x strict pullups