A) 400 m Run
+
2 Sets
Front Rack In Place Lunge x5 ea. leg
Push Press x8
Gymnastic Kip x8
Ring Row x10
B) “Fran”
For Time:
21-15-9 reps of:
Thruster (95/65)
Pull-up
C) 3 Sets
Weighted Farmers Carry Box Step Over x6 (45/30)
Banded Tricep Pull Downs x30
Barbell Good Morning x10
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