2 rounds, each round for time, of:

20 Pull-ups

15 Thrusters, 95/65 lbs

100 Double Unders

15 Thrusters, 95/65 lbs

20 Pull-ups

* Rest 5 mins between each round.

Today’s workout requires a steady and challenging pace. Athletes should aim to grind through both sets, with the first set being a test pace and giving it their all on the second set. It’s important not to come out too strong like in a “Fran” workout, but instead move with purpose and remember it’s only 2 sets.

To get the most out of your workout, focus on controlling your heart rate. Avoid taking too much rest between sets and movements.

3 rounds for quality of:

15 Stick Sit Ups

60 Flutter Kicks

7 L/7 R Alligator Rolls

Dumbbell Suitcase Carry, pick load, L 30 yd/R 30 yd

* Rest 2 mins