-Warm Up-


3 rounds


10 upper extremity nerve floss

5 strict push ups

10 ring rows

5 high pulls each side

10 plate hops

5 eccentric ankle dorsiflexion


-Strength-


*perfrom as a complex laying on the floor


4  sets


DB skull crusher


8-8-8-8


Tate press


8-8-8-8


DB floor Press


8-8-8-8



-WOD-



12 minute cap


Buy-in - 100 doubles


4 RFT


15 Box jumps (no rebound)

12 DB snatches 60/40 (new standard)

9 Pull-ups