WOD: ''Frantasy Land''

For time

21-15-9 reps of

Thrusters (42.5/30)

Pull-up

directly into

15-12-9 reps of

Thrusters (50/35)

Chest to bar pull-up

directly into

12-9-6 reps of

Thrusters (60/42.5)

Bar muscle-up

CORE: EMOM 9 Min.

Min 1: max. rep sit-up in 45 seconds

Min 2: 20-30 seconds hollow hold

Min 3: 20-30 seconds flutter kick