10/20

Warm up:

1 big lap

then…

3 rounds of:

10 x ball slams

10 x scapular retractions

10 x jump squat

Strength:

A1 – 8-12 x push ups (banded if possible)

3-1-1-1 tempo

A2 – 5-7 x  legged step up 24/20

2-1 tempo

A1, rest 90 sec, A2, rest 90 sec… For 3 rounds of each

WOD:

Fran
21-15-9
Thrusters 95/65
Pull ups

Finisher:

50 x V-ups 15/10