-Warm Up-


2 rounds


5 wall walks

10 sciatic nerve floss

5 single arm DB push press w/ :02 pause at the top

10 dead bugs

3 modified rope climbs


-Strength-


4 sets


8 turkish sit-ups (each side)


8 single leg RDL (each side)


8 barbell roll outs


:30 single arm DB overhead hold


-WOD-


For time :


12-9-6-3

Push Jerk


4-3-2-1

Rope climbs (no jump)