Fitness

A) E3M x 6 sets:

– 5 front squats

After odd sets: 10 seated DB overhead press

After even sets: 10 2 up 1 down ring rows (controlled eccentric)

*Sub BB front squats with 8-10 double KB front squats

B) “Running Fran”

3 rounds for time:

– 400m run

– 21-15-9 DB thrusters

– 15-12-9 strict pull-ups

Performance

A) E3M x 6 sets:
– 5 front squats @ 80-80+% or 2 RIR 

B) “Running Fran”

3 rounds for time:

– 400m run

– 21-15-9 

• thrusters (95/65)
• pull-ups