5-10-15-20-15-10-5 reps of:
65lb shoulder press
24" Box Jumps
Post time to comments.
Remember shoulder press has no additional movement. This is not a push press or push jerk. All effort comes from the shoulders. Scale as needed.
For box jumps, you must open your hips up completely at the top. This can be done once you are on the box or as part of the jump down but the rep is not complete until you have achieved the fully open position.
UPDATE*Sorry for the typo in the earlier post...the 25 was supposed to be a 15 as corrected above. If you did the extra 10 reps...you get an extra credit pat on the back. I'm sure your Fran time will go down, which should be reward enough.