GENERAL WARM-UP

1-2 ROUNDS

10 Alt. Groiners

10 Scap Push-Ups

10 Air Squat

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Ring Rows

5 Hang Power Cleans + 5 Front Squats

5 Strict Press + 5 Push Press

STRENGTH (ALL)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

2 Front Squats

+

2 Push Press

(Score is Weight)

“FRAN (PERFORMANCE)”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-Ups

(Score is Time)

KG BB: (42.5/30)

“FRAN (FITNESS)”

FOR TIME

21-15-9

Thrusters (65/45)

Ring Rows

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some

LIGHT weight.