Weightlifting

15min EMOM
1 Clean Pull [3sec to above knees + 2sec pause above knees]
1 Squat Clean (+lbs)

Conditioning

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Move Program

“DANIEL”
50 jumping pull ups
400m Row
21 db thrusters (35/20)
800m Row
21 db thrusters (35/20)
400m row
50 jumping pull ups