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Strength / Skillwork

Back Squat
3-3-3-3-3-3
Warm-up with BB, then:
45-55-65-75-85-90+%

WOD

TEAMs of 2: “FRAN” Alternate on completing a movement.
Team Member 1 & 2:
1: 21 Thrusters
2: 21 Pull-ups
1: 15 Thrusters
2: 15 Pull ups
1: 9 Thrusters
2: 9 Pull ups
1: 21 Pull-ups
2: 21 Thrusters
1: 15 Pull ups
2: 15 Thrusters
1: 9 Pull-ups
2: 9 Thrusters

Rx: 95/65#
Fit: 55/35#, Ring Rows

Elements WOD

21-15-9 of:
Wall Ball, 14/10#
Ring Row

Row 500m

9-15-21 of:
Wall Ball, 14/10#
Ring Row