-Warm Up-


2 x


8 boot straps

6 eccentric ankle dorsiflexion

5 single arm kb thrusters each side

8 beat swings

5 back squats (barbell)


-Strength-


10 sets of 3 @ 81% of 1 RM


*rest 1:30-2:00 minutes between sets


-WOD-


15min. AMRAP:


7 GHD sit-ups

3 Power Snatches 135/95

7 Wall Balls 30/20lb.

3 Over Head squats 135/95