Strength

Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

Conditioning

“Fractured Fran”

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.