Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: “Fran” 21-15-9 reps of
Thrusters 42.5/30kg
Pull ups
*Ask coach fro scaling options.

S&A WOD (NO CLASS, COMPLETE AT OPEN GYM)

ME Press
Strict Press 3-3-3-3-3
Weighted Push ups 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps in any order