Race against the clock

Strength - Back Squat- 4@70% / 4@75% / 4x2@80%

WOD - 6 minute Cap 

Start a 6 minute running clock. Do 1 dumbbell thruster and 1 pull-up. Keep adding one rep of each movement until you get to 6 minutes. 9 rounds will get you to 45 reps of each (similar to Fran). Your goal is over 9 rounds. Pick your weight for the dumbbell thrusters.