A.

Primer

2x 100’ Single Arm OH KB Carry (Each Arm) 

B.

Push Press: 6×2 (Start around 80-85% and build to a heavy set). . 

Superset: 4×12 Single Arm DB Bent Over Row

C.

Health: 

For Time: 

21-15-9 CAP 10:00

Thrusters 75/55

Jumping Pull Ups or Ring Rows

Fitness: 

“Fran” 

21-15-9- CAP 10:00

Thrusters 95/65

Pull Ups

Performance

“Friendly Fran” 

3 Rounds- CAP 10:00

21 Thrusters 115/85

21 CTB Pull Ups