Warm up
3 round:
6 tempo press ups
8 Barbell bent over rows
10 scap pull ups
12 weighted walking lunges (5/10kg plate)
A. Seated strict press 3 x 8
B. Push press 3 x 2 – using 85-90% of your max
B. FRAN:
21-15-9
Thrusters (40/30
Pull ups
C. 3 rounds:
30s hollow rocks
10s rest
30s hollow hold
60s rest