Front Squats then Thrusters and Pullups

Not for time, warm up with 2 rounds of:

• 10 x Pushups
• 10 x Goblet Squats @ 16 then 24kg
• 10 x Reverse Rows @ 45 degrees
• 2 x Wall Walks

Every 4 minutes for 20 minutes do:

• 5 x Front Squats @ 155lbs/70kg
• 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

• 9 x Thrusters @ 95 lbs/43kg
• 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.