-Warm Up-


2 rounds


30 single unders

10 sciatic nerve floss

5 Russian kb swings

10 eccentric ankle dorsiflexion

5 push ups



-Strength-


4 sets


5 single arm incline bench press


10 reverse grip push-ups


10 banded pull throughs


:30 supinated Hang


5 kossack Squats


-WOD-


5 RFT


12 KB deadlifts 70/53

200m run

12 burpees

40 doubles