Fran FTW

Strength

10min EMOM

odds: 1 Cluster + 1 Thruster

evens: Pull-up complex

FITNESS: 3 Beat Swings + 2 Beat Swings w/ tap + 1 kipping pull-up attempt

PERFORMANCE:  5 Butterfly circles or 2 C2B + 3 Pull-ups

COMPETITION: 2 Pull-ups + 3 C2B + 1 Bar Muscle Up (+ 1BMU each rd)

 

MetCon

For Time

FITNESS

21 - 15 - 9 reps for time:

Thrusters 75/55

Pull-ups or Ring Rows

 

PERFORMANCE

21 - 15 - 9 reps for time:

Thrusters 95/65

Pull-ups

 

COMPETITION

15-12-9 Reps For Time

Thrusters 135/95

Weighted Pull-Ups 53/35