Core –

X2

25 glute bridges

20 side vups / 10 each

25 vtucks

Strength –

Emom 10 min

1 snatch pull

1 snatch

1 oh squat

Wod for time :12 min cap

Complex Fran

7 bmu

7 Ctb pull-ups

7 pull-ups

21 thrusters95/65

5 bmu

5 ctb pull-ups

5 pull-ups

15 thrusters

3 bmu

3 ctb pull-ups

3 pull-ups

9 thrusters