Warmup

Core x 3

10 hollow rocks

10 vsnaps

10 pushups

WOD

15 min cap

FRIENDLY FRAN

3 rds for time :

21 thrusters 115/85

21 chest to bar pull-ups

Scaling weight to at least 5/10 lbs more than your regular Fran !

Rest

15 min To find 1 RM FRONT SQUAT

Score =TIME FF  + FS WEIGHT