Weightlifting
Every 3 minutes, for 12 minutes (4 sets):
Tempo Low-Bar Back Squats (5 reps @ 32X1)
Metcon
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups
If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.