9min ALT EMOM -:30 Hollow Hold
-:30 Hollow Arch -:30 Nose & Toes -1min REST between EMOMs- 9min ALT EMOM -Handstand Practice (kick-ups, holds, walks) -Rest
"Fran"
For Time: (7min Cap)
21-15-9
Thrusters (95/65)
Pull-Ups
4rds NFT 8 each side KB Box Step Up to Step Back Lunge 12 Bent Over Row 7min ME Cal Row Teams of 2-3
Every 2min for 6 sets: Hi Hang Squat Clean + Hang Squat Clean + 2 Front Squats Adding 3min AMRAP 10 Cleans (155/105) 10 Toes to Bar -1min Rest- 3min AMRAP 8 Cleans (185/125) 8 Toes to Bar -1min Rest-
