Warm-up
Run a loop
Stretching with paralletes for 10 minutes
Gymnastics
Paralette HSPU (Banded)
5-5-5-5
Go all the way to the floor and use as much band tension as necessary. Can use plate deficit as a sub. Spot each other when first kicking up for safety.
WOD
“Southie Sangy”
Run 800m
3 rounds of:
3 Squat Cleans (185/115)
6 Burpees
9 C2B Pull-Ups
Run 400m
3 rounds of
3 Squat Cleans
6 Burpees
9 C2b Pull ups
Run 800m