WOD

Warm-up
Mobility
Cat Cow Stretch
Armbar Stretch
Thread the Needle Stretch

2 Sets
10 Plank to Down Dog
10 Alt Tripod w/ Reach
10 Alt Push-up to Pike Toe Touch
20sec e/side Side Plank w/ Leg Lift

Strength
Push Press + Push Jerk
Warm-up, then 3 Sets of 3+3
(not T&G on jerks)

Conditioning
5 Rounds for Time (20 Minute Cap):
30 Double Unders
5 FBB Renegade Row
10 Alternating DB Thruster (50/35)*
Rest 1 Minute

*L+R= 2 rep
https://www.youtube.com/watch?v=PKP2WckY6zM

FBB Renegade Row: https://www.youtube.com/watch?v=iqkUO1gdXGY

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