Warm Up
Barbell yoga,
10x single knee touch,
10x double knee touch,
10x push knee,
10x arm reach
5-4-3-2-1 front squat, strict press empty bar
Skill
Mouvements and adaptations
MetCon
Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
End Of The Wod
4 rounds: 30 hollow rock-15 rollout