Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB Z-press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) “Running Little Fran”

3 rounds for time:
– 400m run

– 15-12-9 DB thrusters 

– 15-12-9 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

*Heavier than 5/22

B) “Running Fran”

3 rounds for time:
– 400m run

– 21-15-9 thrusters (95/65)

– 21-15-9 pull-ups