Fran 3 Ways

Strength

10min EMOM

odds: 1 Cluster + 1 Thruster
evens: Pull-up complex
FITNESS: 3 Beat Swings + 2 Beat Swings w/ tap + 1 kipping pull-up attempt
PERFORMANCE:  5 Butterfly circles or 2 C2B + 3 Pull-ups
COMPETITION: 2 Pull-ups + 3 C2B + 1 Bar Muscle Up (+ 1BMU each rd)

MetCon

21 - 15 - 9 reps for time:

FITNESS
21 - 15 - 9 reps for time:
Thrusters 75/55
Pull-ups or 2X Ring Rows

PERFORMANCE
21 - 15 - 9 reps for time:
Thrusters 95/65
Pull-ups

COMPETITION
15-12-9 Reps For Time
Thrusters 135/95
Weighted Pull-Ups 53/35