-Warm Up-


2 rounds


5 inchworm +push up

10 Russian swings

5 banded tricep extension

8 eccentric ankle dorsiflexion

10 plate hops

5 squat+ thoracic rotation each side



-Strength-


4 sets


8-12 Incline Bench Press (barbell)


Superset with


8-10


DB Skull Crushers


https://youtu.be/ir5PsbniVSc


Then max push-ups (no pausing)


-WOD-


AmRaP 10


50 doubles

5 power snatches 135/95

50 doubles

5 squat snatches 135/95