STRENGTH
1) Front Squat 6 sets of 2 reps @ 70%
2) Pull-up Warm-up/Skill Work: Spend 5 Minutes warming up or working on your technique with whatever pull-up variation you use ie. butterfly, kipping, band assisted. Rest as needed.
METCON
“Fran”
For time:
21-15-9
Thrusters (95, 65)
Pull-ups
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (Ring Rows)
8:00 Cap