-Warm Up-


2 rounds


6 eccentric ankle dorsiflexion

30 single unders

5 single arm presses

6 banded(blue bands) glute bridges

5 high pulls




-Strength-


Hang Muscle Clean (above the knee)


3-3-3-3-3-3


-WOD-


1 heat


AmRaP 11


21 double unders

15 sh to oh 

9 lateral Burpee bar hops