5 15

WARMUP

2 rnds
4 burpees
100m run
4 turkish getups
rotator prehab
30 sec deadhang

then

  30 sec Classic Tricep & Lat Stretch (ea/s)
30 sec Banded Lateral Opener (ea/s)

BUYIN

10 MIN EMOM

???  Ring Dips

 OR  4 Bench Dips    +
               Ring hold to 40 sec

OR   4 Box Pushups   +
             ring hold to 30 sec

WORKOUT

8 min
30 Double-unders
     OR 50 sinlgles

6 Toes to Bar
    OR 6 Kn elb
        OR . 10 kn rais

BONUS

2k run

OR

3 rnds
10   Zottman Curl
10   Scap Pullups  SLOW
10   Cuban Press (light)
     
then
2:00 Calf Smash