Warm Up:2 rounds

1 min jump rope+12 plyo lunge jumps + 10 pushups +10 scap pull ups + 10 bird dogs +10 pvc pass throughs

Gymnastic: 7min AMRAP – Ascending ladder –

1 pausing strict hspu+ 1 strict hasp + 1 kip hspu + 1 pause strict pull up(at top) + 1 pull up strict + 1 kip pull up

*Increase 1 rep after each round- aim for quality over quanity

Strength complex: Every 2MINS for 10MINS

3 position power clean + 3 jerks

WOD: 7MIN Amrap – Ascending Ladder –

3 clean and jerk + 3 T2B

6 clean and jerk + 6 T2B

*Increase reps by 3 after each round

Ex Credit: 3 Rounds For Quality

:10 second ring support hold into 5 ring dips + 20 hollow rocks + :20 superman hold