Warm up:
600m run
3x10
Pull ups
Push ups
Air squats
Stabilizer:
50 four count flutter kicks
Skill:
Handstands
Strength:
Bench press
5-5-3 warm up
3-3-3+ work set
Metcon:
"Fran" - oh yes here she is
21-15-9
Thrusters 42.5/30kg
Pull ups
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