Strength
Hang Cluster - Every 2:00
5-5-3-3-2-1 - Ascend and attempt to find a max
Conditioning
Minute 0-10:00 (10 minute cap on Fran)
FRAN
21-15-9
Thrusters/Pull-ups
Goal -> fast and hard - make this a lung burner. The goal is high intensity, so much so that you’ll welcome a nice long rest period.
Minute 13:00-20:00
AMRAP 7
10 barbell curls
10 wall-sit marches (each leg)
10 elbow plank hip taps (each side)