-Warm Up-

3 rounds

10 weighted Cossack squats

5 bootstraps

7 eccentric ankle dorsiflexion

5 HSPU

-Strength- 

Push Press – Push Jerk – Split Jerk

(from the floor)

-WOD-

Alt rounds with a partner – 5 rounds each

50 doubles / 50 singles

30 Air squats

20/15 cals row