Tuesday

Tabata Back Squats, 65 | 95 lb.
Rest 1 minute
Tabata L-Sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Hanstand Hold
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Monday

FRAN...on the run

Complete for TIME:
 21 Thrusters (95/65)
 21 Pull-UPs
    Building RUN
 15 Thrusters
 15 Pull-UPs
    Building RUN
   9 Thrusters
   9 Pull-UPs

FUNday

Field Day
Show UP @ 2pm

Thursday

3 Rounds of:
 500m Row
 30 Double Unders

      then...

TABATA:
 Hollow Rocks
 Squats
 Pull-UPs

Wednesday

BENCH Program 
3 Sets of MAX Strict Pull-UPs 

Tuesday

4 Rounds for TIME of:
 12 Toes-2-Bar
 200m RUN
 50m DB Farmers Carry (100s)
 200m RUN

Monday

AMRAP in 13 min of:  
 7 Deadlifts
 3 Strict Press
 7 Back Rack Thrusters

RX= 75/55 lbs.