4 rounds for quality (15 mins )
5 floor press (narrow grip) add weight each set ( start counting from ~ 80%)
6-8 strict chin up ( use extra weight if you can )
90sec rest after each full round

30min BikeErg - maksimimetrit

• 5-5-5-5-5 of:
BB Bench Press (0:01 pause)
90% of last week 5@9 RPE
Usa il 90% del carico usato per la 5@9 RPE della settimana scorsa
Pause @ on chest

"Easy Fran"

15-12-9

*DB Thruster
*Pull up / ring row

Team of 2:

Amrap 35'
Switching as needed:

30 wall ball
30 deadlift 60/40 40/25
30 tuck up
30 power clean

CONDITIONING

E3MOM x5

10m+10m Single Arm Farmers Carry + 20m Prowler Push

Active recovery remaining time (bike/row…)

RPE 4

Warm up(10)
100m run
10 mclimbers
10 plank taps
10 heels to rear
10 squats
10 ring rows
10 active samson
10 knuckle draggers
10 single leg deadlift
:30 pigeon per
100m run

Workout(18)
:35 work :25 rest x3
jump rope or double unders
kettlebell swings

cal row
hand release push ups or hand stand push ups

shuttle runs
goblet squat or dumbbell thrusters

Score=reps or just move

Opt(12)
3x8
one arm hold
tricep dips
alternate shoulder press
plank to bridge
-4x1 clean
-5x5 goodmornings

Finisher
50 flutter kicks
:30 front rack stretch
:30 hamstring stretch

EMOM 10

Even : 5 Bar MU
Odd : 50 Double unders

Strict pull up 5x5

Rusin Triset x 2-3 rounds x 10 each.
Then,
World Greatest Stretch x 30 each position.