Base and Climb
A. Bench Press 5 x 2 or 5 x 5 – rest 3 mins
B. Fran 21-15-9
Thrusters 95/65#
Pull ups
or Mini Fran
21-15-9
Thrusters 75/55#
12-9-6
Pull ups
or
21-15-9
Thrusters 65/55#
Burpees
Metcon
A. 5 Rounds
15 Sit ups
10 Push ups 30×0
5 Ring Rows 51×1
B. 1km Row
50 Barbell Thrusters
750m Row
50 Swings
500m Row
50 Box Jumps step down
250m Row