| Warmup 3 rounds of: 10 squat pressouts :30 hollow hold 5 strict chinups/flexed arm hang Then go through: 1 round of a pullup progression 5 thrusters up to above workout weight |
| Workout Broken Fran 5 Rounds for time with a 6:00 cap 9 thrusters 95/65 9 pullups |
| Finisher–cooldown 3x150m uneven farmer’s carry–as heavy as you can keep unbroken Rest as needed Then, do: :10 breath hold 1:00 breath :15 breath hold 1:00 breath :20 breath hold 1:00 breath |
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