Warm up:
30-20-30:
kb swings-walkouts-PVC oh squat
PVC thruster prep: push press-front squat-thruster
Strength/skill:
10mins to work on thruster tech as skill:
advanced go 5×3
WOD
“Fran”
21-15-9
thrusters 42.5/30kg
pull ups(ring rows)
Extra credits
Super couch stretch: 3x:30/30sec(each side)
3×5 arch to hollow kipping swing
