Weighted pull-ups 4x6

Weighted static dip 1 RM

high pull 3x5

5x3 reps @40-45-50-55-60% of 1 rm.
tempo 32X2 (3sec down, 2s pause, up , 2 sec at top before next squat)

"Fran"

21-15-9
Thruster 42,5/30 kg
Pull Up

Bicep curls 3x12 AHAP

rest 60 sec between

AMRAP 16

15 pull-up
20 push-up
25 sit-up
30 air squat

EMOM 20

1 Push Jerk + 2 Split Jerk

Minutes 1 - 5 : 50%
Minutes 6 - 10 : 60%
Minutes 11 - 15 : 65%
Minutes 16 - 20 : 70 %

OF Push Jerk 1RM

EMOM for 39 minutes

1 minute Row
1 minute Bike Erg
1 minute Echo Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

2 - Position Squat Cleans ( Hang - Low Hang )

10 Sets x Every 2:00

Load : 50 - 75% of Power Clean