Warmup
Choose two:
• 200 m Run
• 250 m Row
• 20 cal Air Bike
3 Rounds of:
• 5 Wall Ball Shots 20/16#
• 10 Air Squats
• :15 Hold Bottom of Squat
Core
3 Rounds Not For Time:
• 10 Straight Body Levers from the Floor
• 10 Supine Ring Rows
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Conditioning
“Double Fran”
2 Rounds of 21–15–9 reps of:
• Thruster 95/65#
• Pull-ups