-Warm up-

2 rounds

10 shoulder openers

5 kb high pulls each side

20 sec supinate hang

5 single are dumbell push press

8 ankle dorsiflexion

30 single unders

-Strength-

20 minutes

Establish a 1 rep strict press

-WOD-

15 minute cap

50 doubles

10 t2b

10 strict press

50 doubles

20 t2b

20 push press

50 doubles

30 T2B

30 push jerk

*use 80-85% of your strict press for all lifts