Mobility-Hip and Ankle Prep
Warmup-3 Rounds For Quality
10 Lateral Band Step Overs
10 X-Band Walks each way
10 Tall Box Jumps
10/8 Cal Row
A) Back Squats
*Work to a heavy single 90-100%1RM
Then, 3×5@77% 1RM
B) WOD: “Fran” 21-15-9
Thrusters (95/65)
Pull ups
C) Accessory: Posterior Chain
Reverse Hyper 3×15
Standing Palov Press-Accumulate 1 min each side