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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds: (3:00/round)
5 Push Press – Pause in Dip (60-70% 1RM)
10 Weighted Sit ups (3131 tempo)

MetCon –
“Frantic Fran”
21 Thrusters (115/75)
21 Pullups
400m Run
15 Thrusters (115/75)
15 Pullups
400m Run
9 Thrusters (115/75)
9 Pull ups
400m Run

Cool Down –
Move through the following mobility flow for at least 5:00
Lizard Lunge
Cossack Squat
Downward Dog