200 Meter Run or 250 Meter Row
8 Back Squats - 8 Shoulder Press
---
Strength/Lift: Back Squat - E2Ms
1 Rep @ 90%
1 Rep @ 90%
1 Rep @ 92%
1 Rep @ 92%
Max Reps @70%
---
2 Alternating Sets - E2Ms - (8 Mins)
Shoulder Press - 2 x Max Reps @ 78%
Deadlift - Hand Release on bottom
2 x 4 Reps @ 75-80%
---
WOD: "Fran"
21-15-9
Thrusters - 95/65
Pull Ups
*Scale as needed
Optional / Extra Credit
"Diane"
21-15-9
Deadlift - 225/155
Handstand Push Ups