A. Skill: 
Back Squat – 1×20
*Note: If you completed all 20 reps unbroken last time, add 5%. If you got 15-19, stay at same weight. If you got less than 15 reps, deduct 5%
 
B. MWOD:
Bottomed Out Ankle Mobility
 
C. WOD:
3 RFTT –
SPRINT 1 Lap
25 Thrusters @ 45#
10 Pull-Ups
Rest 1:1
*Notes:
1. YES, Rx for guys AND gals is 45#. Because I said so.
2. Notice the word “SPRINT” – each interval should be done as fast as you possibly can. You have built-in rest after each working interval.