Part 1. (20 minutes)

Back Squat 5 3 1

Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×1 at 95% 1RM (as many reps as possible)

Rest as needed between sets.

Part 2. (15 minutes)

(A)

Heavy Fran

12-9-6 reps of

Thruster, 135/95 lbs
Weighted Pull Up, 45/25 lbs

As RX only, if you need to scale, your doing Running Fran below.  No Exceptions.

(I + B)

Running Fran

For time:
Run, 400 m
21 Thrusters
21 Pull-ups
Run, 300 m
15 Thrusters
15 Pull-ups
Run, 200 m
9 Thrusters
9 Pull-ups

(I) 95/65 (B) 65/45 lbs.  Scale as needed.