Warm Up: 400 meter Run

20 Standing SPT

10 Inch Worm w/Yoga Push Up

75 seconds Supinated Dead Hang

Strength: Turkish Get Up

16 minutes to build to heavy 3 reps each arm.

WOD: 3 RFT Of:

2 Rope Climbs

15 One Arm Thrusters R @15/10kg

200 meter Run

15 One Arm Thrusters L @15/10kg

Time Cap: 14 minutes.