A. E:90 on the :90 x8:
THIS: 3 front squats.
Build to a heavy 3 (NOT max).
THAT: 2 strict pull-ups +
2 kipping pull ups.
(OR 2 strict pull-ups + 2 ring/bar
row)

B1. 2×3 speed front squats
@ 40% of A.
:60 sec rest between sets.

22 min CAP for A + B.

Pre-C1. 5 min to warm up
thruster. Couple with
1-2x :10 sec bike efforts.

Tester! (this is going on
the board)

Fran:

For time (6 min Time CAP) –

21-15-9
Thruster (rx: 95/63)
Pull-up