“Fran”
21-15-9 reps for time of:
Thruster (M=95lb/W=65lb)
Pull-up

Press 2×3/60% 2×3/70%
Snatch (from block at knee) 2×3/60% 2×3/70% 3×2/75-80%
Clean (from block at knee) 2×2/65% 2×2/75% 2×2/85%
Bent Over Row 4×8/
Full Glut Ham 4×6/

“Fran”
21-15-9 reps for time of:
Thruster (M=95lb/W=65lb)
Pull-up

Rest 5-15min

12x200m Sprint
Take Full Recovery, Perform all-out effort each sprint.