-Warm Up-


200 meter run


Then 2 rounds


8 single arm high pulls each side

10 groiners

5 single arm kb thrusters

8 glute bridges feet elevated on a box

 

-Strength-


Pause Front Squat @80% of Max


3-3-3-3


Supinated Chest Supported Row


8-8-8-8


-WOD-


“Fran”


For Time: 21-15-9


Thrusters @ 95/65

Pull-ups