monday

Metcon

Freaky Fran
For Time
9x Bar Muscle-Ups
21x Thrusters (75/55)
15x Chest 2 Bar 
15x Thursters (95/65)
21x Pull-Ups
9x Thrusters (115/75)
*12min Time Cap
**:30 Plank penalty for break any reps.... 

Notes:
Met-Con first today. If scaling prepare 3 separate pulling variations for the Gymnastics. ( Example: 9x Ring Rows/15x Pull-Up attempts or Beat swings/21x Jumping Pull-ups). 

Strength

Back Rack Lunge
3x10 @ 8RPE
(5x/Side Alternating)

Post

Quad Smash
-1min/side
Couch Stretch
-1min/sid