7,7,7 Warm up as needed and go for your heaviest set of 7
21/15/9 reps for time of:
"The Fran Guage"
5+ minutes - You got work to do kid!
4-5 minutes - Not bad, keep plugging away!
3-4 minutes - Damn, that's pretty good!
Sub 3 minutes - Retire from Fran and never do it again! You've earned it!