Warm Up
Amrap x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps
Then…
2 Rounds
12 Jumping Squats -6 Burpees 12 Scap Pull-Ups -6 Ring Rows
Skill
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)
MIN 2 — :40 Practice Gymnastic Kipping Pull-up
Workout
Benchmark Workout”FRAN”
FOR TIME
21-15-9
Thruster
Pull-Up
End Of The Wod
Recovery