Warm-up:
4 Yoga pushup with 4 walk the dogs
8 Superman
16 Shuffle splits
4 Up/down dog
8 Scorpion
16 Jumping jax
4 Dbl pushup burpee
8 Hollow rock
16 Power jump
5 Scap pullup
5 Lat pullup
2-4 Strict pullup

A) Double Under/Triple Under Practice (this is for quality, not for max reps):
Rnd 1: :
45 Single unders
:15 rest
:45 Fast/Slow single unders (work on speeding up and slowing down)
:15 rest
:45 Single under w/ power jump
:15 rest
:45 Penguin Jump
:15 rest

Rnd 2: (If you don’t have DU than repeat Rnd 1)
:45 DU
:15 rest
:45 Fast/Slow DU
:15 rest
:45 DU w/ higher power jump
:15 rest
:45 TU

B) 2 Rounds Each for max reps of:
2:30 Strict Pullup
2:30 Rnd 1 Single DB step ups (24/20″). Rnd 2 Box jump overs (24/20″)
2:30 HRPU
Rest 1 minute

Home WOD/Zoom:
A) Same as above
B) Sub renegade row for Pullup

Mobility:
1:00 Low dragon
1:00 Archer