Warm Up
EMOTM 6 mins
EB Hang Squats Snatch
3 V Ups
3 Pull Ups (Even)
3 Ring Rows (Odd)

 

MOB
2 Mins Per Side Banded Shoulder Distraction
2 Mins Each Side Figure 4 Stretch
1 Min Per Side Banded Hamstring Stretch

Skill
EMOTM 8 Mins
Even - 10 V Ups
Odd - 5 Ring Dips (Weighted
If Possible)

WOD
"Sage"
AMRAP in 20 Minutes:
20 Thrusters (135/95 pounds)
When scaling, this weight should be heavier than what you would typically use for 'Fran'
20 Pull-Ups
20 Burpees

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