CHOOSE: Strength or Cardio:
Strength:
3′: find your starting weight
–> every 2′ for 12′:
Complex @ 60/40kg:
1x Clean
1x Thruster
1x Hang Power Clean
1x Push-Press
1x F-Squat

Cardio:
OTM 15′:
1: 20-25x Air Squats
2: 12-15x Ring Rows
3: 8x-10x Burpees

Choose FRAN or ANNIE:
WOD Strength:
“FRAN”:
21-15-9 reps, for time:
Thrusters 40/30kg
Pull-ups
(Cap 12′)

WoD Cardio:
“ANNIE”
50-40-30-20-10 reps for time:
Sit-ups
DU’s
(Cap 12′)