-Warm Up-

2 rounds

5 lateral step ups each leg

6 eccentric ankle dorsiflexion

15 plate hops

2 modified rope climbs

5 push ups

1 min row

-Strength-

*Do this Post WOD

DB Bench Press

3-4 Sets:

8-10 Heavy DB Bench Press

immediately into;

8-10 Heavy DB Bent Over Rows

Rest 90sec. Between Sets

-WOD-

15-20 minutes

Rounds should take 2-2:30 minutes

5 rounds each for time

(Rest 1 minute after each round)

15/12 cals row

10 push-ups

5 box jumps

1 rope climb