Warmup
3-5 min warm up
Bike, Row or Jog
10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around
Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
