Warm-Up:
2:00 Run, Ride or Row
– Banded Ankle
– Pallof Press – vertical/ horizontal

Dynamic Flex:
– Knee Hug, Quad, Cradle
– A Skip
– Russian March
– Russian Skip
– 3 cone fwd/ bwd

Gymnastic Skill:
1.) Ring Swing: 3 x 10
2.) Horizontal Hip (Box): 3 x 10
3.) Banded Transition from Seated (sitting upright, arms straight, do not need to be on floor): 3 x 5-7

WOD 1:
FOR TIME
– 300 Yard Farmers Carry @ 53/35
– 200 Yard Front Rack Carry @ 53/35
– 100 Yard OH Carry @ 53/35
REST 5 MINUTES

WOD 2:
“Fran”
21 – 15 – 9
– Thrusters @ 95/65
– Pull-Ups

Recovery:
– Banded Lat
– Couch/ Extended Couch
– Wall Piriformis