-Warm Up-


2 rounds


5 dumbell push presses hold for 5 secs at the top of the 5th rep(2 dumbells)

10 shoulder openers

5 sumo inch worms with a push up

20 single unders

5 eccentric ankle dorsiflexion flexion



-Strength-



Push Jerk w/ pause in dip


2-2-2-2-2-2-2


Close grip bench press


8-8-8-8


Cash Out


100 tricep Push Downs (use bands)



-WOD-


AmRaP 9


30 doubles unders

12 GHD sit-ups

9 push jerks