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Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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Buy-in: 4x8 Reverse Hypers

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Strength: Thrusters 3x3, 3x2, 3x1

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WOD: "Fran"

21-15-9 of 

Thrusters 95/65#

Pullups

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Rugby Conditioning: 6x max distance farmers carry for 2 minutes ~ 2 minutes rest between each round 

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