FCF #565 Warm-Up 8 min AMRAP 20 Cossack Squats 15 Russian KBS 10 Jumping Jacks Strength 12 min ALT EMOM O: 5 Front Squats @70-80% E: 10-20 Hip Extensions Metcon (CAP 10) “Fran-ish” 2 Rounds 12-9-6 Thrusters 95/65 Pull-up