-Warm Up-


  2 rounds


5 inchworm + push ups

20 sec supinated hang

10 sciatic nerve floss

8 banded face pulls

10 bottom half burpees

8 eccentric ankle dorsiflexion



-WOD-


4 rounds for max reps


1 min max close grip bench press 135/95


1 minute rest


1 minute max chin ups


1 minute rest


1 minute max burpees



Post WOD after party



3 rounds


5 yoga push-ups

5 thoracic rotations (each side)

5 shoulder openers


Then


Single arm KB high pull


6-6 (each side) x2 rest 1 minute between arms