Warm-up
Run a loop
12-9-6
Barbell thrusters
Shoulder activators on the pull up bar
Spend 10 minutes mobilizing
WOD
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups
Rest 10-15 minutes
WOD 2
Overhead Squat
5-5-5-5-5- 80-90%
After set complete a max effort set of muscle-ups.
Rest 2 Minutes after muscle-ups
-If you do not have ring muscle-ups yet you should be spending your time working towards them. Holding the false grip, transitions, weighted pull-ups, or attempts