-Warm Up-

2 rounds

6 eccentric ankle dorsiflexion

30 single unders

5 single arm presses

6 banded(blue bands) glute bridges

5 high pulls

-Strength-

Hang Muscle Clean (above the knee)

3-3-3-3-3-3

-WOD-

1 heat

AmRaP 11

21 double unders

15 sh to oh 

9 lateral Burpee bar hops