SKILL
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thruster (95/65)|(65/45)(45/35)
Pull-Up(Banded)(Ring Rows)
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)