Super Set 2 rounds

A.  Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box  x 2  

B. Single leg KB  RDLs x 6-8 reps heavy
 
 
 
 
Strength
Deadlifts 
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU

WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar  150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00