On an 18-minute clock:
9-15-21 reps for time of:
Pull-ups
Thrusters

In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

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Stimulus and Strategy:
Today’s workout is a twist on Fran, with increasing reps and the movements performed in reverse order. While this version is different, it can still be helpful to look back at previous Fran attempts to help build a pacing strategy for today. Choose a relatively light barbell load that allows you to complete each round in 3 sets or fewer. At no point should the barbell feel so heavy that it forces you to stop moving. Select a pull-up variation that allows you to finish each round in 4 sets or fewer. After completing the couplet, you’ll use the remaining time on the 18-minute clock to build to a heavy 1-rep thruster from the floor.

Intermediate option:
On an 18-minute clock:
For time:
9 pull-ups
9 thrusters
12 pull-ups
15 thrusters
15 pull-ups
21 thrusters

In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
On an 18-minute clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters

Every 90 seconds for the remaining time:
2 thrusters

Practice mechanics with a slightly heavier load than in the workout. Take the bar from the floor.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Pull-Up
The Thruster

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