Fitness 

A.  EMOM – 10 Mins 

Even – 5 x BB Push Presses 

Odd – 10 x Russian Swings 

B.  Scaled Fran 

21 – 15 – 9 

Thrusters 

Ring-Rows

Performance 

A.  EMOM – 10 Mins 

1 x Snatch – 80%-90%  

B.  Fran 

21 – 15 – 9 

Thrusters @ 95lb/65lb 

Pull-ups 

Sport 

A.  EMOM – 10 Mins 

Even – 3 – 5 x Reps Goat BB Movement @ 65% 

Odd – 3 – 5 x Reps Goat Gymnastic Movement 

B.  AFAP 

21 – 15 – 9 

Goat BB Movement @ 55% 

Goat Gymnastic Movement 

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