Warmup

Speed Ladder 
10 Turkish Getups 

Conditioning

All Levels
10 Minute Limit

“Fran”
21-15-9
Thrusters
Pull-ups

L4 – 95/65, chest to bar
L3 – 95/65
L2 – 75/55 OR 2×16/12
L0/1 – single bell thrusters, ring rows

Rest 5 Minutes, then:
10 Minute Limit

“Isabel”
Levels 3/4

30 Snatches AFAP

L4 – 135/95
L3 – 115/75

Levels 0-2

6x AFAP

5 Swing + Snatch R
5 Swing + Snatch L