-Warm Up-


2 rounds


5 lateral step ups

15 plate hops

10 eccentric lowers

5 bottom half burpees

20 sec supinated hang

5 ring rows



-Strength-


5 sets


8 bicep curls

5-10 second false grip bar hang

8 false grip ring rows(feet on box)

  • control the eccentric 


-WOD-


For time : 


Burpee Box Overs


18-15-12-9


Sand Bag Cleans (over the shoulder)


6-5-4-3