Let's Just Start With "STRUNG-OUT, BACKWARDS, UPSIDE-DOWN FRAN"

NOT!

Equip: Bar (95/65), Pull-Up Stn., Box (24/20), Plate (45/25)(Rx+: 55/35)

WARM-UP:

*Active Stretch

-then:

*2 Min. x  Waiter Walk - Right Hand (45/25)(Rx+: 55/35)

*3 x Plate Burpee every time plate is lowered from overhead

*2 Min. x Waiter Walk - Left Hand (45/25)(Rx+: 55/35)

*3 x Plate Burpee every time plate is lowered from overhead

(Waiter Walk = walking with bumper plate balanced atop one hand overhead; elbow is locked out straight)

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PART A:

“STRUNG-OUT, BACKWARDS, UPDSIDE-DOWN FRAN” (25:00 Time Limit) -

*1200m Run

*9 x Pull-Up

*9 x Thruster (95/65)

*800m Run

*15 x Pull-Up

*15 x Thruster

*400m Run

*21 x Pull-Up

*21 x Thruster

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PART B:

EMOM for 8 Minutes:

ODD MINUTES: AMRAP Squat Clean (135/95)

EVEN MINUTES: 10-15 x Box Jump (24/20)(you should have at least 10 sec. to rest)

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PART C:

EMOM for 8 Minutes:

ODD MINUTES: AMRAP Power Snatch (135/95) 

EVEN MINUTES: 5 ea. leg x Bulgarian Split Squat (45/25)(Rx+: 55/35)(plate held in front chest high)

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FINISHER:

*1 Min. x  Walking Waiter Lunge - Right Hand (45/25)(Rx+: 55/35)

*3 x Plate Burpee every time plate is lowered from overhead

*1 Min. x Walking Waiter Lunge - Left Hand (45/25)(Rx+: 55/35)

*3 x Plate Burpee every time plate is lowered from overhead