WARM UP
2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 air squats
20 Med-ball Strict Press
30 Jumping Pull-ups
2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
SKILLS
THRUSTER WARM UP:
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
THRUSTER BUILD-UP IN 8:00 Heavy single of the day
Then..
:20 ON / :10 OFF x 2 Set: :
20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
WOD
“FRAN“
For Time: (cap9)
21-15-9
Thrusters Pull-ups / jumping pull ups
POST WORKOUT
3 Sets x 10 Strict Chin-ups