• 1. Warm-Up
  • Dynamic Warmup
  • 30 Wallballs
  • Mobilize Front Rack/Shoulders/Triceps

  • 2. Strength
  • Front Squats 5×3@85%

  • 3. Met-Con
  • “Fran”
  • 21-15-9
  • Thrusters 95/65
  • Pull-ups

  • 4. Accessory
  • Every 90 sec for 9 mins
  • 1 Squat Clean @80%