Triple Fran(ish)

Strength

E3M9M

45s AMRAP Front Squats @ percentage of 1RM Front Squat
RD1: 45%, RD2: 55%, Rd3: 65%
beg: 3 beat swings, 2 beat swings w/ tap, 1-2 pull-up attempts
int: 3 C2B Pull-ups (or attempts), 3 Pull-ups + 1-2 C2B Pull-ups
adv: 3 C2B + 3 Pull-ups + 3 C2B + 3 Pull-ups

MetCon

5min AMRAP's

5min AMRAP
12 Thrusters 75/55
12 Pull-ups
12 Burpees

Rest 3min

5min AMRAP
9 Thrusters 95/65
9 C2B Pull-ups
9 Burpees over the Bar

Rest 3min

5min AMRAP
5 Thrusters 135/95
3/2 Bar Muscle Ups
5 Burpee Box Jump Overs 24/20