WARM-UP:

Ladder drills

2 rounds:
10 Pvc pass throughs
10 Pvc good mornings
10 Pvc OHS
5 Narrow grip OH squats with :5 pause at the bottom with a pvc

5:00 group stretch

SKILL:

Every :75 for 10:00 (8 sets)

2 Push Press increasing in weight

WOD:

“FRAN!” (10:00)

21-15-9
Thrusters (95/65)
Pull-ups