Part 1: 10 min to build up to a heavy:

5 Back Squats

Part 2: For time: (24 min cap)

Advanced
400m Run
Fran 75/55
400m Run
Fran 75/55
400m Run

Notes: Fran is 21-15-9 reps for time of Thrusters and Pull-ups

Intermediate
400m Run
Fran 45/35
400m Run
Fran 45/35
400m Run

Notes: Fran is 21-15-9 reps for time of Thrusters and Pull-ups

Baseline
200m Run
Fran with dumbells and ring rows
200m Run
Fran with dumbells and ring rows
200m Run

Notes: Fran is 21-15-9 reps for time of Thrusters and Pull-ups