WARM-UP
MOBILITY ROUND
5/5 Wrist Circles
5 Up Dog to Down Dog
10 Squat w/ Twist
:30 Dead Hang
Into…
2 ROUNDS
10 Air Squats
10 Banded Lat Push Downs
10 Strict Press
10 Scap Pull Ups
Into…
2ROUNDS
5 Front Squats
5 Push Press
5 Thrusters
10 Kip Swings
Front Squat 1×3 STRENGTH (ALL)
ON A 15:00 RUNNING CLOCK
Build to a Moderate-Heavy 3-Rep Front Squat
Front Squat for load:
#1: 3 reps
FRAN+
FOR TIME*
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
Fran
21-15-9 reps for time of:
Thruster 95/65
Thruster 95/65
Pull Ups
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-