19min AMRAP 10 Strict Pull-Ups (Banded/Ring Rows/Low Bar) 200m Run 20 Alt. DB Snatch (50/35) 15cal Row 10 Strict Ring Dips (HR Push-Up,...

Front Squats (18) 5 sets of 5 reps Adding. Stand fast 12min AMRAP 12 Box Jumps (24/20) 12 Alt Pistol Squat 24 Sit Ups

"Fran" For Time: (9) 21-15-9 Thrusters Pull-Ups 3rds NFT 16 Bicep Curls 15 Side + Front Plate Raises :60-:90 Plank

Every 90sec for 5 sets: 1 Power Clean + 6 Push Press Same weight as 9/22 12min AMRAP 400m Run (500m Row) 8each side DB Hang Squat Clean...

9min Alt. EMOM (3rds) -10 Ring Kips/ Bar Kips - :40 Arch/Swing/Drift 1min Rest 12min AMRAP 16 Alt. DB Front Rack Lunges (50/35) 8 Bar...