Fran sucks no matter what...and it is worst when it is dissected.
3 x 15# Plate
10 x squat
10 x sit ups
10 x burpee plate jump
Shoulder to Overhead
I used L2 @ 95#
I used a green band for the pull ups
Also it is noted that again...I have NO front rack so my squat cleans were probably 90% No Reps. I did not break parallel. They were probably just bad power cleans.