-Warm Up-

 

3 rounds

 

10 weighted Cossack squats

5 bootstraps

7 eccentric ankle dorsiflexion

5 HSPU

 

-Strength- 

 

Push Press - Push Jerk - Split Jerk

(from the floor)

 

-WOD-

 

Alt rounds with a partner - 5 rounds each

 

50 doubles / 50 singles

30 Air squats

20/15 cals row