-Warm up-



2 rounds


10 shoulder openers

5 kb high pulls each side

20 sec supinate hang

5 single are dumbell push press

8 ankle dorsiflexion

30 single unders



-Strength-


20 minutes


Establish a 1 rep strict press



-WOD-


15 minute cap


50 doubles

10 t2b

10 strict press

50 doubles

20 t2b

20 push press

50 doubles

30 T2B

30 push jerk


*use 80-85% of your strict press for all lifts