Warm Up
3 Rounds
15 KB Swings
10 Goblet Squats
10 Squat Jumps
Strength
5 sets:
1st Minute- 5 X Front Squat
2nd Minute- 5 X Weighted Ring Dips
3rd Minute- Rest
then
EMOM 5
5 X Strict Press Behind Neck
WOD
4 Rounds for time:
30 Double Unders
20 Wall Balls
10 Push Ups
8 Min Time Cap