Fran and 5 X 5

Focus: Interval/Cardio
Warm-up: Run 400 M then 3 rounds of
50 steps of jump rope, 4 x burpees, 8 x DB thrusters, 12 x DB weighted sit-ups
Skill/Specific Warm-up: Warm-up on Thrusters or review DB clean
WOD:
Fran 21, 15, 9 for time:
Thrusters
Pull-ups
or if you did Fran yesterday
5 x 5
5 x DB DL
5 x DB Squat Clean
5 x DB Squat
5 x DB Push Press