Warm-Up 1 minute light single-unders 10 alternating toe touches 10 hollow rocks 10 butterfly sit-ups Core Prep 2x 20 sit-ups 20–15 V-ups Double-Under Progression 20 single-unders 1 double under 5 single pattern ANNIE 50,40,30,20,10 Dbl Under  Sit Ups Grace 30 Clean & Jerk for Time

Warm-Up 200m easy row/run 10 air squats 10 PVC pass-throughs 10 ring rows Thruster Prep 8 front squats (empty bar) 8 strict press 8 thrusters (empty bar) 5 thrusters (light load) Pull-Up Prep 10 scalp pull-ups 5 kip swings 3–5 kipping pull-ups Activation 8 wall balls 3 thrusters + 3 pull-ups at moderate pace FRAN 21-15-9 Thrusters & Pull Up rest 5 min 1000M Row for Time

Warm Up- 8 min Go over movements WOD 5 Min On - 3min off-3X 5 plank-to-push-up 15 KB swings 10 Snatches 15 Wall Ball Shots SKILL:4X5 Sumo Deadlift 4X12 RDL DB 4x6 Chin Up