-Warm Up-

2 rounds

5 lateral step ups

15 plate hops

10 eccentric lowers

5 bottom half burpees

20 sec supinated hang

5 ring rows

-Strength-

5 sets

8 bicep curls

5-10 second false grip bar hang

8 false grip ring rows(feet on box)

• control the eccentric 

-WOD-

For time : 

Burpee Box Overs

18-15-12-9

Sand Bag Cleans (over the shoulder)

6-5-4-3