-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