Warm Up
20x20m Laps
1minute Goblet Squat Stretch
20sec x 3 Tension Swings (Full Hollow Position)
1min Pec Stretch
Strength EMOM
6mins
3 Hang Clean 85% 1RM
Double Unders until x:50 (10secs left)
WOD
Frandy
Fran 21-15-9
Thrusters 45/30
Chin Ups
Cindy in Rest of Time
(10min TimeCap)
Core
90 sec Superman Hold + 20 Situps (Divers Arms)
