Warm up

5 light weight Man makers
10 lat pull on rig
10 recline pulls on rings or bar
2x bear crawl
10 light MB squat and toss in air

Strength

Box Squats place box just below parallel weight in a back rack position use DBELL if desired
5 x 5x 70% 1RM

alternate 5 man eater light weight

Spartan WOD: Manmaker

MetCon

“FRAN”

21 15 9

Thrusters 95/65
Pullups

or increasing rep scheme

1 Thruster (95/65)
1 Pull Up
2 Thruster
2 Pull Up
3 Thruster
3 Pull Up…

*Rep scheme is in ascending order
*See how far up the ladder you can get in 9 minutes

or

ISABEL

Snatch 135 lbs 30 reps or MW