WOD:

“Fran-RAP”

4 Rounds for max reps

:30 Thrusters (95#/65#)

:30 Pull-ups

*:30 Rest after each round*

-Rest 2:00, THEN:

Repeat all reps FOR TIME

*Partition reps as needed*

*No Barbell Variation*

Perform thrusters using any weighted objects around (DB’s, KB’s, sandbag, etc.)

*No Pull-up Bar Variation*

Sub with any variations of rows (rings, barbell, DB’s, etc.) or any movement of your choosing for max reps to keep intensity up (DU’s, cals on any erg, box jumps, etc.)

Mission fit *Home Edition*

21-15-9

Burpees 

Box Jumps

*Run 400m after each round