-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