Warm-up/Primer
AMRAP 3 minutes:
10 Air Squats
5 Toes to Bar
1 High Box Jump
MetCon
RX
Fat "Fran"
21-15-9 reps for time:
Thrusters, 115/95lbs
CTB Pull-ups
(RX+ 135/95lb thruster)
SCALED
"Fran"
21-15-9 reps for time:
Thrusters, 95/65lbs
Pull-ups
LITE
AMRAP 15 minutes:
21 Box Jump-overs
15 Wallball
9 Ring Rows
Strength
Find your 2RM Back Squat
Cool Down
Twisted Cross, 2min./side
Saddle, 4min.
Competition Side Work
Accumulate 7 minutes of farmers holds with heavy Kettlebells
20 Minute Cap
