-Warm Up-
2 rounds
1 min bike
10 shoulder openers
5 single arm press
10 eccentric ankle dorsiflexion each side
15 plate hops
-Strength-
Push press
5-5-5-5-5
-WOD-
4 RFT
50 doubles/75 singles
25/20 cals on bike
50 doubles/75 singles
Rest 4 minutes between rounds