Warm Up: 2 Rounds Of:

10 Standing SPT

10 Wall Squats

5 Tempo Waiter Squat each side (3 seconds on the way down, 3 seconds pause at bottom)

Burgener Clean Warm Up

Strength: 10 minutes EMOM Of:

3 Power Clean @70%1RM.

WOD: Fran: 21-15-9 RFT Of:

Thrusters @40/30kg

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

*One person WODing / One person judging then switch.

Cash Out: Tabata AbMat Sit Ups.