-Warm up-


2 min bike


8 double dumbell strict press

8 double front squats

20 sec supinated hang

8 eccentric ankle dorsiflexion

8 floor press


-Strength-


Incline Bench Press


8-8-8-8


Clean And Jerk


3-3-3-3


All sets at 65% of 1 RM


-WOD-


With a partner


AmRaP 18


100 Double unders

(Total)

10 Double DB squat cleans

10 pull-ups


100 , 20/20

100 , 30/30

100 , 40/40

Keep adding 10 reps each round