Warmup
Speed Ladder

3x
1 Turkish Getup R/L
10 Down dog Push-ups
5 Pull-ups

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