Fran-like

Competition Class

Strength

SKILLS&DRILLS

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat w/ 1 leg extended (5sec)
1 Skin the Cat (5 sec)
1 Front Lever w/ 1 leg extended (5sec)
3 Strict L-sit chest to ring pull-ups

B. 5min AMRAP
Ring Muscle Ups

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Muscle Snatch + 1 Snatch Balance (work to 65% over the 5)

B. Snatch Waves

2 @ 70 / 75 / 80 / 70 / 75 / 85
1 @ 75 / 80 / 85 / 75 / 80 / 85 / 75 x 2

C. 5 x 1 Snatch Pull @ 100% (off blocks, just above knee)

MetCon

CLASS

E3M9M
1 Clean + 1 Cluster + 1 Push Press
BEG: 3 Beat Swings + 3 BS w/ tap + 2 1/2 pull-ups + 1 pull-up attempt
INT: 3 Beat Swings + 3 BS w/ Tap + 3 Kipping/Butterfly Pull-ups
ADV: 1 Pull-over + 3 Kipping/BTFLY + 3 C2B (stay on bar) + 1 BMU

22min AMRAP
Run 400m
15 Thrusters 95/65
15 Pull-ups
Rest 1min Walking