warmup
3 rounds
5 ring row
run 50 m
5+5 lunges
10 back extensions
10 throw the legs with partner
backward run 50m

mobility
shoulders

skills
front lever progression

strength
3x ME pull up – front lever

WOD
10min AMRAP
1-2-3-4… as far as possible
HSPU
Rope
Ring Dip
Pistol squat (each leg)