-Warm Up-


Foot drills


Then

2 rds

6 strict push ups

20 second handstand hold

10 thoracic squat +rotation

6 banded tricep extensions

10 plate hops

5 strict pull ups or ring rows


-Strength-


4 sets


6 bench press

8 single arm DB rows (each arm)

10 skull crushers (2 DBs)


-WOD-


AmRaP 20


With a partner


100 Doubles (each) 1 athlete at a time

100 C2B

100 power Snatch 

100 wall balls