-Warm Up-


2 rds

200 meter run

10 sciatic nerve floss

5 Double dumbell strict press with a 20 sec hold at the top of the last rep

5 sumo inch worms + push up

8 eccentric ankle dorsiflexion


-WOD-


35 minute time cap


For time : with a partner


5 rounds


20 power cleans

20 wall balls


Immediately into


5 rounds


25 American KB swings

25 Burpees (to a target)


Immediately into


5 rounds


30 jerks

30 box jumps