Wednesday, 11/10

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
10 Pause Squats

Prep (12 minutes)
2×5 Front Squats+5 strict press (bar only)+5 Kip Swings
1×10 Thrusters (bar only)+5 Kip Swings
2×5 Thrusters (light/working)+ 3-5 Pull Ups

“Fran” (7 Minute cap)

21-15-9
Thrusters (95/65)
Pull Ups

Scale Pull Ups to
15-12-9 or 12-9-6 (keeping thruster reps 21-15-9)
Jumping Pull Ups
Ring Rows

3 Rounds NFT

5-8 Half Kneeling Single Arm DB press/side
8-10 Single Arm DB Rows/side
10-16 straight arm Russian Plate twists (5-8/side)