Clean & Jerk  8×3/85%  on the minute
Back Squat  10/70%  8/80%  6×2/90%

5-15 min rest

Tabata “Fran”
Complete 8 rounds of 20sec on, 10sec off of each exercise.  Perform all 8 rounds of thrusters, and then move immediately to the 8 rounds of pull-ups.
Thruster (M=135lb/W=95lb)
Pull-up

Back Squat  10/70%  8/80%  6×2/90%
Take 1-2 min rest between sets

5min rest

Tabata “Fran”
Complete 8 rounds of 20sec on, 10sec off of each exercise:
Thruster (M=95lb/W=65lb)
Pull-up

WO #1
4 Pos. Clean Pull 1-2x3ea/
3 Pos. Clean 2x3ea/
Push Press 5/ 4/ 4/ 3/ 1/
OH Squat  5/ 4/ 3/ 2×2/
Full Glut Ham 4×6/

WO#2  or 5-15min Rest
Ring Scap+Sup. Pull-up  5x(10+10)/
Ring Dips  3×10/