Warm up

4 rds

5 high pulls each side

5 lunge and reach each side

10 band pull aparts palms up

30 supine banded knee tucks

Then

3 rds in increasing intensity and load

10 db thrusters

10 db step ups

50 jump ropes at level

Amrap 16

20 db thrusters

20 db step ups

150 double unders

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