-Warm Up-



2 rounds


5 walkouts+push up

8 bottom half burpees

5 dumbell push press

8 eccentric ankle dorsiflexion

10 seated banded rows




-Strength-


Incline DB bench Press


8-8-8-8


Superset with banded pull a-parts


12-12-12-12


https://youtu.be/cnWbmqdU0Og



-WOD-



12 minute cap



6 RFT


12 DB Snatch (alt) 50/35

12 burpees over the DB (Lateral hop)