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