WARM UP
5:00 bike
3 rounds:
10 ring rows
10 kips swings
10 front squats
SKILL
EMOTM til failure:
1 ring muscle up
*Add 1 additional unbroken rep per minute. Scale muscle ups to ring dips or ring pull ups.
WORKOUT OF THE DAY
“Triple Fran”
Against a 6:00 clock:
21-15-9
Thruster
Pull-up
Against a 5:00 clock:
21-15-9
Thruster
Pull up
Against a 4:00 clock:
21-15-9
Thruster
Pull up
RX: (95/65)
*Must wait til end of timed window to start next Fran. Athletes should scale movements and weights to allow themselves opportunity to finish first Fran under 6:00. Once athlete fails to complete full Fran in any of the timed windows, the workout is over. Score total reps.
FOUNDATIONS (X)
SKILL
Strict pull ups
5 x 5
WORKOUT
200 meter barbell walking lunge
*Every broken set complete 10 curls and 10 strict press