For time: 21-15-9 reps of: Thrusters (95/65 lb) Pull-Ups Intent: Sprint effort. This is the classic Fran couplet—move fast, minimize rest, and keep transitions tight. Record total time.
Complete as many rounds and reps as possible in 10 minutes of: 5 toes-to-bars 3 sandbag over-the-shoulders 1 wall walk W: 100-lb sandbag M: 150-lb sandbag
8 rounds for time of: 400-meter run 15 burpee box jump-overs 10-calorie bike 6 alternating dumbbell snatches ♀ 20-inch box and 50-lb dumbbell ♂ 24-inch box and 75-lb dumbbell
