-Warm Up-
3 rounds
10 upper extremity nerve floss
5 strict push ups
10 ring rows
5 high pulls each side
10 plate hops
5 eccentric ankle dorsiflexion
-Strength-
*perfrom as a complex laying on the floor
4 sets
DB skull crusher
8-8-8-8
Tate press
8-8-8-8
DB floor Press
8-8-8-8
-WOD-
12 minute cap
Buy-in – 100 doubles
4 RFT
15 Box jumps (no rebound)
12 DB snatches 60/40 (new standard)
9 Pull-ups
