WARM-UP
AMRAP X 4 MINUTES
:30 DEAD HANG ON RIG*
6 AIR SQUATS+6 JUMPING SQUATS
5 INCHWORM WALKOUTS TO DOWN-DOG
*DURING ROUND 3, CHOICE TO PERFORM SCAP PULL-UPS.
INTO…
AMRAP X 4 MINUTES
:30 HOLLOW-TO-ARCH KIP ON RIG
6 LUNGE-LUNGE-SQUAT
6 STRICT PULL-UPS /RING ROWS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE THRUSTER W/ THE BARBELL.
SKILL
EMOM X 10 MINUTES
MIN 1- 5 THRUSTERS*
MIN 2 - PRACTICE PULL-UPS
OPTIONS…
:30 ACTIVE HANG, :20 CHIN OVER BAR, 5 KIPPING PULL-UPS, 5 BUTTERFLY PULL-UPS
*EACH ROUND ADD WEIGHT TO THE THRUSTER. TRY TO BUILD A LITTLE HEAVIER THEN WORKOUT WEIGHT.
WORKOUT
“FRAN”
FOR TIME
21-15-9
THRUSTERS (95/65)(65/45)
PULL-UPS
(SCORE IS TIME)
OPTIONAL FINISHER
3 SETS
1:00 EMPTY BARBELL QUAD MASH
15 EMPTY BARBELL BICEP CURLS*
