-Warm Up-


3 rounds


10 doubles/ 20 singles

5 kb high pulls

10 Supermans

5 dumbell push press

10 plate hops

25 feet of eversion walking



-Strength-


3 sets



10 supinated grip bent over rows


10-15 weighted back extensions


10 DB floor Press (palms face in)


-WOD-


AmRaP 12


8 Kb snatches (L)

8 Kb snatches (R)

12 box jumps 24/20 (no rebounding)