-Warm Up-
Foot drills
Then
2 rds
6 strict push ups
20 second handstand hold
10 thoracic squat +rotation
6 banded tricep extensions
10 plate hops
5 strict pull ups or ring rows
-Strength-
4 sets
6 bench press
8 single arm DB rows (each arm)
10 skull crushers (2 DBs)
-WOD-
AmRaP 20
With a partner
100 Doubles (each) 1 athlete at a time
100 C2B
100 power Snatch
100 wall balls
