-Warm Up-


2 rounds

10 reverse lunge oh reach

8 boot straps

20 banded step overs(total)

8 pvc pipe sumo stance good mornings

20 sec supinated hang

8 db or kb strict press(finish under the chin and locked out by their ear at the top



-Strength-


4 sets


Back Rack Reverse Lunges


6-8 reps per side


Superset with


10-12 DB RDLs


https://youtu.be/tqqhdykRfVI


-WOD-


12 minute cap


6 RFT


8 toes 2 bar

10 DB Hang Clean and Jerk 50/35

12 wall balls


*hang clean and jerks must be 5/5