-Warm Up-

2 rounds

30 single unders

10 sciatic nerve floss

5 Russian kb swings

10 eccentric ankle dorsiflexion

5 push ups

-Strength-

4 sets

5 single arm incline bench press

10 reverse grip push-ups

10 banded pull throughs

:30 supinated Hang

5 kossack Squats

-WOD-

5 RFT

12 KB deadlifts 70/53

200m run

12 burpees

40 doubles