OH FRAN

Competition Class

Strength

Skills&Drills

GYMNASTICS
A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
2 Transitions
3 Ring Dips (2/2/2/2 tempo)
5s L-sit in support
1 L-sit Front Roll (or attempt)
1 Slow Negative L-sit MU
1 Back Lever (5sec)
1 Skin the Cat (5 sec)
1 Front Lever (5sec)
3 Strict L-sit chest to ring pull-ups
3 Giant Sets (each AFAP)
5.4.3.2.1 Kipping Muscle Ups
Rest as needed between
*use spotter on bigger sets if needed

OLYMPIC WEIGHTLIFTING
A. 5 x 1 Halting Muscle Clean (@ knee) + Jerk (building)
B. 7 x 1 Hang Clean & Jerk
*stay power if you are doing class
C. 5 x 1 Clean Pulls @ 105%

MetCon

CLASS

10min EMOM 
odds: 5, 4, 3, 2, 1 Thrusters (from floor) 
evens: Pull-up Complex 
BEG: 3 Beat Swings, 2 Beat Swings w/ tap, 1 Pull-up
INT: 5 Butterfly circles (keep small & perfect) 
AVD: 3 Pull-ups, 2 C2B, 1 Bar Muscle Up

FRAN 
21-15-9 Reps for Time: 
Thrusters 95/65
Pull-ups