-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
