Wednesday Dec 10, 2025
FRAN
Strength
E2M10M
1 Thruster + 2 Front Squats
beg: 3 beat swing + 2 Beat Swing 7 + 1 Pull-up
int: 3-5 Pull-ups (butterfly or kipping)
adv: 5 C2B Pull-ups
MetCon
For Time
FITNESS
21 - 15 - 9 Reps for Time:
Thrusters 75/55
Ring Rows
PERFORMANCE
21 - 15 - 9 Reps for Time:
Thrusters 95/65
Pull-ups
COMPETITION
21-15-9 Reps for Time:
Thrusters 115/75
C2B Pull-ups
