Warm-up:

200m run then,

2rds of 10 ring row, 10 push-up, 10 air squat

Strength:

Push Press

5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90%

(work on hip mobility during rest time between sets i.e. banded hip flexor stretches)

WOD:

“FRAN ”

21-15-9

Thrusters (95/65)

Pull-ups