Warm up: CFWUx2Pre-mobility: Squat mobility (standing, touch toes, squat, elbows in, hands up, stand up) x 12
Health and Fitness

A. Four sets of:

A1. Back Squat x 6-8 reps @ 2211, Rest 60 seconds

A2. Half Turkish Get-Ups x 5 reps each side, Rest 60 seconds
B. Fran 



Pull ups or ring rows

A. Build to a heavy single 

Back Squat (start at 50%) 

Use as a guide:


Rest 3 minutes between sets
B. Complete 3 sets

Handstand Holds x max time up to 60s, 

If you have the skill complete Handstand Push-Ups x Max Reps, Rest 3 minutes
B. Fran 


Thrusters (95/65) 

Pull ups

Mobility: Barbell quad smash, banded overhead