Warm-up
Me vs you- hold wall sit while partner works
10 inchworm
20 high knees
30 butt kicks
40 mt climbers
30 jumping jacks
20 sit ups
10 inchworm
10 inchworm
20 high knees
30 butt kicks
40 mt climbers
30 jumping jacks
20 sit ups
10 inchworm
Strength
Back Squat (2×2 empty, then 10 lifts )
Revisit back squat
Take from rack- find pr
Take from rack- find pr
Demo
Pull ups- spend time finding the scale
WOD
“Dumbbell Fran”
Thrusters
Pull-ups
Thrusters
Pull-ups