-Warm Up-

2 rounds

5 inchworm+push up

10 groiners

5 lateral step ups

20 sec top front support ring hold

6 eccentric ankle dorsiflexion

5 single arm push press

-Strength-

4 super sets

10 Bench Press

10 Supinated barbell row

Then

4 supersets

10 DB hammer curls

15 Banded tricep extensions

-WOD-

AmRaP 9

15 push Press 75/55

12 box jumps

9 ring dips