Movement Prep:
Scapula Series

Warm Up:
Run/Row/Ski 400 Meters then...
3 Rounds:

  • 10 Hollow Rocks
  • 10 Supermans
  • 10 Air Squats
  • 3 Wall Walks

Then...Run/Row/Ski 400 Meters

Skill:
5 Min EMOTM
10 Kip Swings

Strength:
12 Min E2MOTM
7-5-3-1-1-1 Thrusters

Conditioning:
"Fran" With Options...

Never done Fran?
21-15-9
Empty Bar Thrusters
Jumping Pull-ups

Still getting to know Fran?
21-15-9
Thrusters @ 50% of 1 RM
Band-assisted Pull-ups

Hesitant to do prescribed Fran?
6 Min EMOTM
Odd Minute: Thrusters (95/65)
Even Minute: Pull-Ups
Score total reps

Think you could do Fran faster?
45 Thrusters (95/65)
45 Pull-ups
Partition any way you choose

Already have a wicked fast Fran?
21-15-9
DB Thrusters (2x55/35)
Chest-to-bar Pull-ups