Warm Up
3 Rounds
12 Squats (Pause/Regular/Jumping)
6 Dolphin Push Ups
12 Reverse Hand Spider Lunges
6 Hanging Scap Retractions
Prep
1×5 Front Squat+5 Strict Press (bar only) +5 Kip Swings
1×10 Thrusters (bar only) +5 Kip Swings
1×5 Thrusters (light) +3 Pull Ups*
1×5 Thrusters (working weight)
Met Con
Fran (10 min cap)
21-15-9
Thrusters (M:95/75, W:63/45)
Pull Ups*
*Scale Pull Ups to Jumping Pull ups or Ring Rows
3 Rounds NFT
10-15 Single Leg Split Squats/side
10-15 DB Wrist Extensions
