-Warm Up-

3 rounds

10 doubles/ 20 singles

5 kb high pulls

10 Supermans

5 dumbell push press

10 plate hops

25 feet of eversion walking

-Strength-

3 sets

10 supinated grip bent over rows

10-15 weighted back extensions

10 DB floor Press (palms face in)

-WOD-

AmRaP 12

8 Kb snatches (L)

8 Kb snatches (R)

12 box jumps 24/20 (no rebounding)