Warm-up:
6:00 EMOM
Odd: 30s HS Hold + Max PVC Front Squats
Even: 20s Pull-up Hold + Max Hollow Hold
Mobility:
2 x 1:00 Banded Ankle stretch
2:00 Medball Thoracic stretch
Strength:
Every 2:00 for 10:00
7 Single arm seated strict press R
7 Single arm seated strict press L
Metcon:
“Fran”
For Time:
21-15-9
Thrusters 42.5/30 kg
Pull-ups
*Scaling:
21-15-9
Thrusters
Burpees
Ring Rows
Competitors:
Every 0:45 for 15:00
1 Squat Clean