Strength/Skill (Not for time!)

2 rounds:
3 scapular pull-ups
3 strict pull-ups
3 kipping pull-ups
3 down dog push-ups
3 pike push-ups from box
3 handstand push-ups. 
3 hanging leg raise, 
3 strict toes-to-bar
3 kipping toes-to-bar

Coach led squat therapy (5 min)

Thruster 1-1-1-1-1-1-1-1-1-1. Ten reps to work up to the heaviest single rep you can handle today (20 min includes coach led movement prep)

“Francine”

21-15-9 reps for time of
Thrusters (95/65)
Burpee broad jumps 

11 min cutoff.