Warmup

Tabata

Wallballs

Medball sit-ups

Medball Jump squats

Medball twists

Medball slams

Medball cleans

Medball lateral jumps

Med ball fac burpee

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2 Dumbells warmup x1 set

10 strict  press

10 push press

10 push jerk

10 thrusters

10 Russian baby makers

10 Spider-Man

10 pull-ups

1 min Thoracic spine stretch over medball with dowel

Strength

Thrusters

3-3-2-2-1-1

WOD

‘FRAN ‘10 min cap

21-15-9

Thrusters 95/65

Pull-ups