Strength
Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean High Pull
Hang Squat Clean
metcon
“Complex Fran”
For time:
6 Chest to bar Pull ups
9 T2B
12 Ring Dips
21 Thrusters 115/85
6 Chest to bar Pull ups
9 T2B
12 Ring Dips
15 Thrusters 115/85
6 Chest to bar Pull ups
9 T2B
12 Ring Dips
9 Thrusters 115/85
Scale
95/65
Pull ups/banded
2:1 leg raises
RX+
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)
