-Warm Up-


2 rounds


8 eccentric ankle dorsiflexion

10 plate hops

20 sec bottom of a dip hold

5 lateral step ups each leg

10 banded good mornings

8 sciatic nerve floss each leg



-Strength-


6-6-6-6


Tempo Ring Dips


3 down

3 at the bottom

3 at the top


Then


4 x 1:00 Max Double unders


Rest :90 seconds



-WOD-


18 minute cap


4 RFT


200m Double KB farmers carry 

12 Burpee Box Jump overs

12 T2B