WARM-UP

EMOM X 4 MINUTES (:45/:15)

MIN 1 – Up-Dog to Down Dog

MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches

MIN 4 – Scap Pull-Ups

Into…

2 ROUNDS

10 Air Squats

8 Ring Rows

8 Jumping Air Squats

10 Kip Swings

Into…

2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

POST WORKOUT STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster

(Score is Weight)