-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