Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (65#)
Hanging Knee Raises
Rest 4:00

AMRAP 4
"Diane"
21-15-9
Deadlifts (155#)
Handstand Push-ups
Rest 4:00

AMRAP 4:
"Grace"
30 Clean & Jerks (95#)

Fran: 74 reps
Diane: 57 reps
Grace: 30 reps in 3:42

Heavy Fran

15-12-9 reps of:

45lb DB Thrusters
15lb Weighted Pullups

Ladder Fran

5-10-15-10-5 reps of:
DB Thrusters @ 40lbs
3-6-9-6-3 reps of:
C2B Pullups

"Fran"

21-15-9 reps of:

Thrusters, 95lbs
Pullups

10:57

"Fran"

21-15-9 reps of:

95# Thrusters
Pullups

10:54

"Fran"

21-15-9 reps:

95# Thrusters
Pull ups

12:16