Monday-

Front Squat- 5, 3, amrap @ 70, 80, 90%

+

Fran

21-15-9

Thrusters, 95/65#

Pull Ups

rest 5 min

Run 800m for time

Tuesday

3 sets; rest 2 min

10 KB Swings

Run 400m

+

3 sets; rest 2 min

10 burpees

90 sec High Knee Jump Rope

+

3 sets; no rest

15 Push Ups

15 Box Jumps

15 Sit Ups