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
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
Front Squat 1 set of 5 reps @55% 1 set of 3 reps @65% 1 set of 2 reps @75% 1 set of 2 rep @ 80% 1 set of 1 reps, 83-85% (same weight as last time) -then- 3 sets of 2 reps @ 88-93% 6min Partner Relay
