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...

4min On/4min Rest x 4 1. 10cal Bike 12 V-Ups 2. 150m Row 14 Russian KB Swings (70/53) 3. 8cal Bike 8 Toes to Bar 4. 150m Row 10 Russian...