-Warm Up-

 

8 quad thoracic rotations (each side)

8 sumo inchworms with a push-up

8 hips down push-ups

8 alternating shoulder taps

 

Part 2

 

2 rounds

 

8 1-arm high pull (each arm)

8 Jumping squats

20m 1 arm overhead carry(each arm)

 

Part 3

 

2 rounds

 

10 alternating DB snatches

5 burpee box jumps

 

First round steady Pace feeling it out

 

Second round max effort

 

 

Skill/Strength

burpee box jumps 

DB snatch 

 

Or

 

Open WOD 17.1