50-40-30-20-10 reps for time of:
- Wall Balls @9/6kg
- Box Jumps 60/50cm
- Kettlebell Swings (US) @24kg/16kg

Scaled:
40-30-20-10-5 Wall ball
9/6kg Box jumps 60/50cm
KB swing 24/16kg

Rpe 4.5

TC 30min

3 rounds for time of:

• 400 m Run
• 21 Kettlebell Swings (32/24kg)
• 12 Chest-To-Bar Pull-Ups

5 rounds for time:

• 3 x front squat (2/3 of 1RM)
• 6 x chest-to-bar pull-up
• 9 x kettlebell swing (32/24kg)
• 12 x box jump (60/50cm)

Complete as many rounds and reps as possible in 15 minutes of:

• 9 Deadlifts (70kg/47,5kg)
• 12 Push-ups
• 15 Box jumps

12 minute AMRAP:
*12 Box jumps (60/50 cm)
*6 Thrusters (43/30 kg)
*6 Bar-facing urpees

10 C2B
20 T2B
30 DL (80/50 kg)
100 DU
30 Box Jump 60cm/50cm
20 Burpee
10 Clean (80/50 kg)

MEN - includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of:

• 95-lb. thrusters
• Burpees

WOMEN - includes Masters Women up to 54 years old

21-18-15-12-9-6-3 reps for time of:

• 65-lb. thrusters
• Burpees

MASTERS MEN - includes Masters Men 55+

21-18-15-12-9-6-3 reps for time of:

• 65-lb. thrusters
• Burpees

MASTERS WOMEN - includes Masters Women 55+

21-18-15-12-9-6-3 reps for time of:

• 45-lb. thrusters
• Burpees

Links

• Scorecard
• Standards
• Video submission demo
• Announcement
• The Training Plan Mobility Tips
• The Training Plan Strategy
• Carl Paoli's Tips
• Barbell Shrugged's Guide

Fran
21.15.9
Thrusters 95lb
Pull-up

My first fran. Not thrilled with the time, dropping off the bar every 2-3 PU really hurt. Need to rest less, get into a better PU rhythm.

Nice work everyone who took on Fran today!

"Bell"

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

21-15-9 for time:

• Kettlebell swing 24/16kg
• Burpee