Strict Hspu 5x5
Legless rope climb 6x1

5 rounds for time:

40 pull-ups
60 push-ups
80 sit-ups
100 air squats

YGIG. Tc: 75 minutes

A.
WOD (Tuesday 22.9)
*see CF Rovaniemi post

B.
3x
8 weighted chin-up (max rep chin-up’s)
(Build up to heavy eight)

C.
4 rounds:
10 double DB bench press (slow down - fast up)
10 double DB rows (slow down - fast up)
5+5 one arm DB bicep curl
5 double DB bicep curl

D.
3x
10 Strict dip

Tabata:
V-ups / Russian twist

A.
3x
5 Squat snatch (40-50%)
4 Squat snatch (50-60%)
3 Squat snatch (60-70%)
*rest 2min

B.
For time:
100 DU heavy rope (DU)
50 GHD (ab mat su)
20 Bar MU (burpee pull-up)
100 DU heavy rope (DU)
50 GHD (ab mat su)
20 Bar MU (burpee pull-up)

12 min AMRAP
4 devils press 45/25
8 weighted sit ups 20/14

A.
Almost awful Annie (modified)

B.
3 sets
10 DB bench press (2x 22,5/15)
Max reps pull-ups

C.
3 sets
20/10 Push-ups
Max reps chin-ups

D.
Tabata:
Bicep curl / tricep pull down (banded)

10 rounds:
20s hard
40s easy

Mark total distance.

Sots press 4X6

"FRIENDLY FRAN"
3 ROUND FOR TIME OF:
21 THRUSTER 50/35 40/20
21 CHEST TO BAR

AMRAP in 15 minutes

10 DB hang clean @2x15/10kg
10 Burpee over DB
15 DB DL
15 Pull-Ups