-Warm Up-

50 jumping jacks

Then 2 rounds

10 staggered stance good mornings  each leg with an empty barbell

5 lateral step ups

8 eccentric ankle dorsiflexion

5 high pulls each side

-Strength-

3 sets

8 Deadlifts 

20 push-ups

8 front rack step ups

-WOD-

5 Rounds

20 DB Snatches

Max Toes to Bar