Warm up
1/2 mile run
30 second goblet squat hold
30 second handstand hold
30 second active hang
Then
2 rounds
5 barbell thrusters-increase weight each round
3 negative pull ups
Conditioning ABABA
A Fran-3 minute cap
21-15-9
Thrusters 95/65
Pull ups
B-1/4 mile run (Easy pace)
Strength
Push press-Heavy 2
Then
3x1 at 90%
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