Strength
Bench (15 Min Cap)
* Use 95% of true 1RM and then % below
2x 80%
2x 90%
1x 95%
1x 100%
EMOM15
2 Reps @80%
WOD
For Time
Deconstructed “Fran”
3 RFT
9 thrusters
9 pull ups
rest 1 min
2 RFT
15 thrusters
15 pull ups
rest 90 sec
1 RFT
21 thrusters
21 pull ups
