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Saturday August 25 2018


Part 1:

“Complex Fran”

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
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

M 95-lb. thrusters
F 65-lb. thrusters

Part 2:

Tabata Side Plank Hold x 12 Rounds

*Increased from the standard 8 Rounds


  • Extended Time Cap for Part 1 is 10 minutes
  • Use where YOU are in the pull-up progression for Bar Muscle Ups and Chest to Bar Pull-ups and Regular Pull-ups
  • For Example, if you can only complete chin-over-bar pull-ups, complete chin-over-bar pull-ups for the entire workout OR start with jumping pull-ups and progress forward to chin-over-bar
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