WOD
Primer
2 Rounds
10 Hollow/Arch Swings
10ea/dir Banded Monster Walks
5ea/side KB Clean and Press
Strength
Back Squat: 50/8, 60/6, 70/4x2sets
*Focus on depth and speed out of the bottom
Conditioning
“Fran”
21-15-9 for Time:
Thrusters (95/65)
Pull-ups
Extra – After WOD
For Time: 3000M Row, every 500M (including last 500M) do 20 GHD Sit-ups to Parallel