-Warm Up-



10 alternating Samson walking lunges

5 goblet squats

8 eccentric ankle dorsiflexion

5 beat swings on the rings or bar

5 single arm strict press


-Strength-

 

Back Squat  


Complete a few warm up sets, and then:


70% x 3

80% x 3

90% x max reps


-WOD-


5 RFT


30 double unders

15 thrusters 95/65

5 ring muscle ups (sub 10 pull-ups)