Warm up
Foot drills
70′ each
4 rounds
Double down pulse 30 reps
Wall walk 5 reps
60 second supinated hang
Strength
15 minutes work to a heavy thruster
WOD
Amrap 22
20 pull ups
500m run
20 thrusters
500 m run
10 pull ups
10 thrusters
500 m run