Warm-up
3 Rounds
50 Double Unders
10 Back squats
10 Back rack lunges
-Quad Stretch against the wall
-Banded shoulder stretch
Strength
Back Squat
2-2-2-2-2
-Immediately after each set complete 12 front rack weighted lunges
WOD
3 Rounds
40 Double Unders
20 Push-ups
Rest 1 minute
Then
3 Rounds
40 Double Unders
17 Ring Dips
Rest 1 Minute
Then 3 Rounds
40 Double Unders
15 Handstand Push-ups