Mobility-Hip Openers, Leg Swings (Front-Back and Side-Side), Elbow Instep Lunges
Warmup-10 GHD Hip Ext, Every 30 secs for 2 mins-5 Air Squats, 10 GHD Supermans
A) Back Squats 7×5@70% *try to add 5-10lbs from your last 7×5
*2:30 rest between sets
B) WOD “Fran” 21-15-9
Thrusters (95/)65)
Pull Ups
C) Accessory: 3X10 GHR ss/w 30 secs-1min plank