WOD
Warm-up
2 Sets
40 Double Under or 60 Jump Rope
12 Push-up Pike Toe Touch
12 Alternating Tripod w/ Overhead Reach
12 DB Side Plank Powell Raise (e/side)
(2) https://youtu.be/k3e6QZYuCYY
(4) https://youtu.be/CjOLffqlXlk
Strength
4 Sets
6 Close Grip Bench Press (21X1)
12 Alternating DB Glute Bridge Floor Press (top down)
(2) https://youtu.be/rgfx0TmCJQA?t=7
Conditioning
4 Rounds for Time (16 Minute Cap):
20 Double Under | 40 Double Under
3 FBB Renegade Row | 5 FBB Renegade Row (50/35)
6 Hang DB Power Clean
9 Pull-up | C2B
Rest 1 Minute
FBB Renegade Row: https://youtu.be/iqkUO1gdXGY
DB Hang Power Clean: https://youtu.be/myc1taX-uBs