Warm-up
Skip Rope for 3 minutes
then…
10-8-6-4-2
Push-ups
Sit-ups
Overhead squats
Mwod
Overhead Tissue Smash
Down Dog
Strength
Pull-ups
5×8
Wod
Every Minute on the minute for 14 minutes
5 Single Arm Thrusters
50 Foot Overhead Carry
Alternate arms every minute
Accessory
Three Rounds
Crush Curlsx12
Banded Triceps Pressdown x12
Banded Walks x10 per side
weighted Hyper Extensions x15