3894 Monday 10/7/2024

A
2 rds
Crab walk 50'
10 clapping pushups
10 squat jumps
Backwards Crab walk 50'
10 clapping pushups
10 squat jumps

Then,
Ride 10/8 cal, moderate
10 Scap Pullups

Ride 10/8 cal, harder
10 Strict Pullups

Ride 10/8 cal, hard
10 Kipping Pullups

(15 min)

B
Bench Press
1x1 70%
1x1 77.5%
4x3 82.5%
1x3+ 82.5%
(20 min)

C
Fran
21-15-9
Thrusters (95/65)
Pullups
*8 min timecap

D
Coach led cooldown
(5 min)