-Warm Ups-

10 minutes for quality

10 groiners

20 sec supinated L-hang

5 single arm thrusters

10 plate hops

8 eccentric ankle dorsiflexion


-Strength-

5 Rounds

1 minute max effort pull ups

1 minute max effort candle sticks rolls

1 minute Rest


-WOD-

2 heats

Amrap 7

20 doubles

2 thrusters

20 doubles

4 thrusters

20 doubles

6 thrusters

etc...