Monday 180806

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

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up

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Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 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

Men: 75 lb.
Women 55 lb.

Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters

Men: 45 lb.
Women 35 lb.