Warmup
30″ Banded Goodmornings
30″ Inch Worms
30″ Calve Raises
30″ Banded Pull Aparts
Strength / Skill
Double Unders
1) Basics + POP
2) Alternating EMOM x 14
* 100M Shuttle Sprints
* 40/30/20 Double Unders
WOD
16 Rounds in relay for time
7 Shuttle Sprints (10M)
10 Wallballs
20 Double Unders
7 Shuttle Sprints. (10m)
In remaining time:
Max Thrusters (40/30)
2 Scores = Time to complete the 16 rounds and total amount of thrusters
Timecap: 28′