-Warm Up-

2x

10 Samson lunges

5 single arm thrusters

10 eccentric ankle dorsiflexion with 2 sec pause at the bottom

20 plate hops

20 sec supinated hang


-Strength -

Thruster

4-4-4-4

@ 80% of 8 RM


-WOD-

For time : 20 min cap

100 doubles

50 t2b

100 wall balls

50 t2b

100 doubles