WARMUP:

Row 500 Meters

SKILL:

For 3 Rounds, Perform

• 1 Strict Pull-Up
• 1 Kipping Pull-Up
• 1 Chest To Bar Kipping Pull-Up…

Then …

• 5 Barbell Front Squats
• 5 Push Press
• 5 Thrusters

WOD:

“Fran” (Click link for goal times and scates)

Complete 21,15,9 Reps for time of:

• Thruster (95lb/65lbs)
• Pull-Ups