THURSDAY 2 November 2023

Warm-up
AMRAP 7
10s Pause Squat
10 Air Squat
10 Thor Ext
10 Ring Rows
8 Front Squat (Bar)
8 Push Press (Bar)
4 Thrusters (Bar)

Workout
“Fran”
21-15-9
Thrusters (43/30kg)
Pull-Ups

Rest 5 Minutes

4-4-3-3-2-2
Push Press
Work to a heavy weight