Warm Up: 400 meter Run

2 Rounds Of:

10 Yoga Push Ups

10 Standing SPT

10 Shoulder Taps (5 each side)

60 seconds Dead Hang

Strength: Bench Press 5X5 @ 80% 1RM.

*Weight is across.

WOD: Fran: 21-15-9 RFT Of:

Thrusters @40/30kg

Pull Ups (Beginners: Jumping Pull Ups / Ring Rows)