100% Pure Gold

The Last Fran Practice (Time)
Warm Up with:
3 Rounds of Row, Ski, Jump Rope or Bike for 1 minute
50′ Crab Walk
50′ Bear Crawl
50′ Samson Lunge
10 Air Thrusters
10 Rung Rows and/or Pull ups

Rest, get a bar out and build up to WOD weight and pull ups with the following:
7 Thrusters , 7 Pull Ups
Add weight
7 Thrusters , 7 Pull Ups
Add weight
7 Thrusters , 7 Pull Ups @ WOD weight
—–
For time:

21 Unbroken Thrusters
Rest 30 seconds
21 Unbroken Pull Ups*
Rest 30 seconds
15 Unbroken Thrusters
Rest 20 second
15 Unbroken Pull Ups
Rest 20 seconds
9 Thrusters
9 Pull Ups

RX= 95/63
RX+= 115/78
*For Pull Ups, go as Unbroken as possible.

Burpfly (Time)
7 Rounds of;
10 Burpees to a 7" target
20 Butterfly Sit ups

12 minute time limit, you better MOVE!!!