CrossFit
Mobility- Banded super couch
Warm up-
5 kipping swings
5 PVC thrusters
10cal row
Strength-
Hang clean : 6×2
WOD:
Fran ladder
2 pull ups/ring rows
2 thrusters
4
4
6
6
As far up as you can get in 8mins
Outdoor Metcon
Skill- sumo deadlift to high pull
Strength- single arm sh press 8/8
Super set with pistols
5 sets
WOD partner
30 – 20-10
Vups
Goblet squats
Sumo deadlift to high pull
