I. WARM UP

• 30 Air Squats
• 20 PVC Pass Throughs
• 30 Overhead Squats

 II. SKILL

Complete 4 rounds for time of:

• 3 Muscle-Ups
• 6 Overhead Squats (95/65lbs)
• 9 Kettlebell Swings

III. STRENGTH

Overhead squat 3-3-3-3-3

IV. WOD

“Fran” (click the link for Wodstar’s Scores and Scales)

Complete for time 21, 15, 9 reps of:

• Thrusters (95/65lbs)
• Pull-Ups