-Warm Up-

2 rounds

10 boot straps

8 eccentric ankle dorsiflexion flexion

30 single unders

5 dumbell hang squat cleans

5 dumbell push jerks

-Strength-

3 position squat clean + 1 push jerk

• high hang (hips)
• Low hang (below knees)
• Floor
• Push jerk

1-1-1-1-1

(Building, but no misses)

Front Squat

2-2-2-2-2 

All @80%

-WOD-

AmRaP 8

20 doubles

2 sh to over Head

40 doubles

4 shoulder to overhead

60 doubles

6 shoulder to over head

Continue this pattern until time expires