Stone Shoulder Ladder, work your way up in weight: 8, 6, 4, 2, 1, 1, 1
Dynamic Warm-Up/Burg WU
Strength:
DE Front Box Squats with bands: 10 x 2 at 40-50% (SPEED!)
Romanian Deadlift: 4 x 5 Heavy sets across (same weight)
MetCon:
"Fran"
21, 15, 9 reps for time:
Thrusters 95#
Pull-ups
*Form before speed
Skill:
Everything handstands: Holds, walks, on rings, parallettes
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