WARM UP – MOBILITY

Dynamic joint rotations and full body warm-ups

Banded glute activations, pull aparts, glute bridges, core activations etc.

Barbell back squats / Thrusters / Beat swings etc.

WOD A

5-6 mins to warm-up , then:

Every 3:30 x 4 sets: 5 Back squats

65%, 70%, 75%, 75-80% (of 1RM Back squat, tested last week or build to a heavy set of 5)

BACK SQUAT X 5

BACK SQUAT

WOD B

FRAN

21-15-9

Thrusters (95/65lbs)

Pull-ups

Scale as needed to maintain intensity, ideally Sub 6-8 min.

If you can do some kipping pull-up then bring reps down, or to jumping pull-ups.

If you have a sub 5 Fran feel free to partner up and judge / count for each other.

ACCESSORY

2-3 rounds: rest as needed

6-8/leg x 1 + 1/4 Bulgarian split squats (KB or DB Goblet hold)

12-15 GHD Hip extensions

45-60 Weighted plank hold

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