-Warm Up-

2 rounds

8 eccentric ankle dorsiflexion

10 plate hops

20 sec bottom of a dip hold

5 lateral step ups each leg

10 banded good mornings

8 sciatic nerve floss each leg

-Strength-

6-6-6-6

Tempo Ring Dips

3 down

3 at the bottom

3 at the top

Then

4 x 1:00 Max Double unders

Rest :90 seconds

-WOD-

18 minute cap

4 RFT

200m Double KB farmers carry 

12 Burpee Box Jump overs

12 T2B