Warm-up
Mobility
2-3 Mins.  Focus on the upper back.
3 Rounds of:
10 x Ring rows
10 x Push-ups
10 x Jumping squats
WOD
2 Rounds for time of:
35 x Burpee Box jumps (36″/30″)
2 x Rope climbs
35 x GHD Sit-ups
2 x Rope climbs
Extra WOD
Strength
Close grip bench press 5 x 3
DB Skullcrushers 5 x 8
Running
“Death by 10m”