-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
