Tire flips and Fran

Tire flips and Fran

1.Warm up 

2. 

3 rounds not for time 

10 HSPU 

10 pull ups 

10 Russian KB swings (heavy ) 

3. Skill review 

Tire flips - technique review 

3 min challenge 

1 rep= tire flip and jump in and out of center of tire from one side to the other 

Athletes will complete as many reps as possible 

4. "Fran" 

21-15-9 

Thrusters 95/65

Pull ups 

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