Warm Up:
Row 400-600 m @ 22-24 SPM
MOBILITY: Hips/t spine
SHOULDER PREP: Steve's Shoulder Prep Phase 1
REVIEW: THRUSTER
Pull up mods
WORK: FRAN
21-15-9 reps for time
Thrusters 95#/65#
Pull-ups
Rx2:
Pull ups & #55 thrusters
Rx3:
Ring Rows and less weight than Rx
Gymnastics skill/strength: 3 sets max ring dips (mods are bar dips and box dips)
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