Warmup: 10 minutes freestyle jumprope (double-unders, skipping, cross-overs), 3 rounds for time of 10 Goblet Squats with 54 lb kettlebell, 10 push-ups, then...
Modified Fran: 21/15 - 15/12 - 9/9 reps of:
Deadhang Pull-ups/135# Thrusters
My time: 16:50
Then: 2 minutes of wipers (laying on floor, holding 135# barbell in bench-press position, bringing legs up straight, to one side, to the other)
I decided to forego the 2 mile run because I was recoverring from a cold. I am also winding down the endurance training a bit, which is why I went so much heavier on the thrusters. The goal was to actually do less reps, but I increased the weight to make the workout challenging from a strength training perspective.
I taped the session, and it's a good thing I did: Turns out I am still about an inch or two above parallel when going into the squat. I have been training for a while always trying to achieve full possible depth, not just below parallel, but this was an eye opener... really have to focus more on this.
Sunday, I did some Deadlifts
Warm-up: 10x135#, 5x225#, 3x275#, then....
3, 3, 3, 3, 1+1