A. Use 15 min. to establish 1RM Push press (from rack)


B. If you have a strict pull-up:

Perform 5x5 (banded) C2B pull-up @3032

If you are working towards a strict pull-up:

Perform 5x8-10 banden pull-ups (without bounce)


C. "Fran"

For time perform 21-15-9 reps of:

Thrusters 95/65 lbs



TC. 6 min.! Scale accordingly. You should be able to keep moving through the whole workout. First scale the weights, then the reps