Strength

Front Squats

On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Work

“Complex Fran”

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

CompTrain

15 Minute Recovery Bike

On the 3-6-9-12:
1 Minute of Handstand Walk Practice