• 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