Monday

Strength

A Every 2 min for 14 min (7 singles) 1 Thruster

F: 3x Front Squat + 3x Push Press
P/S: Build to 1RM from rack

Conditioning

B. "Fran"

21-15-9  
Thruster 95/65  
Pull Ups

F: 30-20-10 Light DB Thruster + Jumping Pull Ups [goal time is 5-7 min]
P: As rx
S: As rx or 115/75# + CTB Pull Ups