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

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

Deadlift ( dead stop )

6-6-4-4-2-2. Build in Heavy

Go every 3:00

2 Rounds of Intervals

AMRAP 2
Bike Erg 10/7 Calories
10 Box Over Jumps 24/20"

Rest 2:00

AMRAP 2
Row 10/7 Calories
10 Rower Over Burpees

Rest 2:00

As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

AMRAP 10

1 rep Deadlift 170/120kg
2 reps Bar Muscle Ups
3 reps Dual KB Front Squats 32/24kg
4 reps Strict Handstand Push-Ups