Triple Fran(ish)

Competition Class

Strength

Skills & Drills

2 Rounds
Ski 15/12 Cal
5 Box Jumps (attempting to land with straightish legs AHAP)
3 Wall Walks

A. EMOM until failure
1 Power Clean (start w/ empty bar) add 5-10# each round until miss

B. 6 x 5 TnG Power Clean & Jerk for time 135/95

C. 12min Bike
*every 2min, 10s all out sprint

MetCon

Class

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

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