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