-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
