Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 KB swings

10 KB thrusters

set of strict pull ups

Workout warmup:

10 min alternating EMOM

3-5 thrusters working up in weight

Warmup C2B and BMU's

Workout

Complex Fran Off Crossfit Mainsite 8/6/2018

For time RX

For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters 75/55
4 bar muscle-ups
4 chest-to-bar pull-ups
4 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

If you can't do BMU's do strict PU with band if necessary

RX+
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 95/65
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

If you can't do BMU's do strict PU with band if necessary

Endurance:

4 Rounds:
40 Air Squats
30 Sit-ups
400 m run
Lift:

Strict Press

5@75%-3@80%-3@85%2@90%-max set @70%

Skill:

5 rounds of:

3 rope climbs

30 DU's