A. Front squats
5 @75%
3 @80-85%
1 @90%
5 @80%
3 @90%
1 @95%
B. 3 round for times of:
Run 400m
20 thrusters
20 pull-ups
Rest 5 minutes between rounds
C. 3 rounds not for time of:
15 toes to bar
15 GHD back extension
Notes:
On part B try to go unbroken. Think of it as the first round of Fran each time. Good luck.
