WEIGHTLIFTING: 

Back Squat:
Build to a 3 Rep Max
Then…
2 Sets of 3 Reps @ 90% of today’s 3RM

WOD

“Framanda”
21 Thrusters
9 Muscle-Ups
15 Thrusters
7 Muscle-Ups
9 Thrusters
5 Muscle-Ups

Rx: 95 lb / 65 lb – Chest to Bar Pull Up
Rx+: Muscle Up