-Warm Up-


2 rounds


10 shoulder openers

6 push press (2 dumbells)

10 eccentric ankle dorsiflexion

6 one arm rows

30 single unders



-Strength-


Jerk Springs 


5-5-5-5-5


Chest Supported Rows


8-8-8-8-8


Then


10 minutes Max Strict HSPU


Everytime you come off the wall 40 Double Unders


Alt between strict/kipping



-WOD-


AmRaP 16


50 wall balls

40 cals rower

30 T2B

20 box jumps

10 Thrusters