-Warm Up-


2 rounds


20 sec supinated L-hang

5 single arm thrusters

8 bottom half burpees

10 eccentric ankle dorsiflexion

5 v-ups


-Strength-


Thruster


8-8-8-8


Then


4 x 1:00 minute rope climbs (no jump)


*legless if you can

*rest 2 minutes 


-WOD-


3 RFT


15 T2B

25 Burpee plate hops

50 ft over head lunge 45# plate