3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARM UP   

1 BEAR CRAWL F/R
OVERHEAD WALKING LUNGE W/BALL   FORWARD
5 WALL BALLS
OVERHEAD WALKING LUNGE W/BALL    BACK
5 JUMPING PULL  UPS
5/5 LDSU
5 HANG CLEAN SQUATS W/BALL
3 ROUNDS

WORK OUT

1 – 10 PULL UPS
1 – 10 RING DIPS
1 -10  TGU  ANY ARM ALTERNATION YOU WANT  50/40

THEN
50 DEAD HANG PULL UPS
50 RING DIPS