WARM UP / MOBILITY
Dynamic hip + shoulder warm-ups (Circles, Squat/hip openers, Down dog/Scorions etc.)
2 rounds:
5-8 Perfect push ups (2-3s down, pause chest just off the ground explode up)
8-10 x Ring Rows and/or Pull-ups
12 x Overhead walking lunge steps (10-25lbs – keep elbows extended and active shoulders)
WOD A
BENCH PRESS
Every 90s x 8 sets: Bench Press – all sets @ tempo 3,2,X,1
Sets 1&2: 3 reps at 65-70%
Sets 3&4: 2 reps at 75-80%
Sets 5-8: 1 rep @ 85-90%

Do not attempt a new 1RM today, Make all 4 heavy singles challenging but smooth.
Only go as heavy as correct tempo allows.
WOD B
PYRAMID RUNNING FRAN
Complete for time:
800m Run
42 Thrusters (65/45)
21 Chest to bar pull-ups
600m Run
30 Thrusters
15 Chest to bar pull-ups
400m Run
18 Thrusters
9 Chest to bar pull-ups

600m run = to the corner of Main and Powell (#5) and back.