Warm-up
Nordic lift x10
Hydrant x 10
Spanish squats x10
2 round
Thruster prep
Rope climb skill
Running skill
Heel slides (wall)
March
Fall into toes
Fall into run
3.2.1.Go!
Metcon (Time)
400m run
25 thrusters 75/55
5 Rope climbs (legless or foot assisted)
4 rounds