"Fran"

21-15-9

Thrusters 95/65
Pull ups

100 walking lunges
800 m run
100 squats

for time

"Nancy"

Five rounds for time of:

Run 400 meters
Overhead squat 95/65 pounds, 15 reps

5-3-3-1 weighted pull ups

EMOM--10 minutes

ODD – 5 TnG Deadlifts @65-68%

EVEN – 30sec DUs

3-3-3 Push Jerk

Then:

7 Push press 95/65
11 Box jumps 24/20
15 Sit ups

 6 rounds

5-4-3-2-1
Back squats

Then

50 air squats
25 kettlebell swings 53/35
50 double unders

4 rounds for time

64 pull ups
8 overhead squats 135/95
1 round for time