Warm Up – Run 800m
Mobility- 3 Minutes in bottom of squat + 3 Minute tricep smash (barbell) + 20 kipping Swings
Prep (5-10 minutes) – practice thrusters + pullups
WOD – ‘FRAN’
21-15-9 Reps for Time
Thrusters (95/65lb)
Pullups
Finisher – For Time
75 Wallballs
10 Air Squats every break on the wallballs
Cooldown – Trigger Balls (upper back + banded lats + basic quads)
