3 14 - Franishes

Warmup:

                                                      2 rnds

 10 burpees
10 ring rows 

Workout:

A

Find  Front 

   for 8 (up to 125/85)

then

   for 5 


B

find    

dead hang   or  chin over bar     hold (15s)

then find

2 sets  5 controlled neg (5 sec temp)

then  find

chinups, strict, tempo   

 C

Franishes

21 15 9

burpees
jumping chins

if under 4 30, then

thrusters  65/45
j chins

if under 4, then

thrusters , 95/65
jumping chins

if under 5, then

15 12 9 Fran

if under 4:20/5:20, then

Fran

Finisher:

 goals
intervals

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