"FRAN"

1. Warm Up: SMFR & Row 1000m

2. Strength: Push Press, 3RM

3. Stamina: 3-5 rounds

• Push Press, 3 reps @ 3RM
• Man-Makers, 10 reps
• Good Mornings, 10 reps

4. Work Capacity:

• "Fran" - 21-15-9 reps for time:
• Thrusters (95#/65#)
• Pullups