Dynamic Effort Upper
Strength
Floor Press (9×3 @ 70% 1RM (3×3 Wide, 3×3 Normal, 3×3 Narrow))
WOD
“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Special Strength
4×8 Incline DB press, banded
Special Strength
6x 12 Tate Press
Special Strength
8×2 Pull Ups, for max band tension
Midline
Midline in Finisher
Finisher/Recovery
3 Rounds
20 Cal Assault Bike
20 Sit Ups, weighted
20 Back Extensions
20 Cal Assault Bike
20 Sit Ups, weighted
20 Back Extensions