21-15-9 reps, for time of:

Thruster, 95/65 lbs

Burpee Over Bar

Chest-to-bar Pull-up

TARGET SCORE
Target time: 5-7 minutes

Target time (Large Class): 8-10 minutes

Time cap: 10 minutes

Time Cap (Large Class): 12 minutes

STIMULUS and GOALS
The stimulus for today’s workout is a moderate-high intensity. It looks like Fran, it feels like Fran, but it should not be pushed like Fran. Athletes are just trying to move with as few breaks as possible, not sprinting, but at a reasonable push pace that allows for a consistent workflow.

5 rounds for quality of:

10 Kip Swings

8 Strict Toes-to-bars

Week 2, Day 1

8-10 Kip Swings
5-8 Strict Toes-to-bars

10 mins to complete.