”Fran”
For time
21-15-9
Thruster (42,5/30kg)
Pull up

*Eli kolme kierrosta: ensimmäisellä kierroksella toistoja 21, seuraavalla 15 ja viimeisellä 9.

4 sets:

10+10 front foot elevated front rack reverse lunge

• rest 2min

Weighted “Baseline”
500m Row
40 DB squats
30 Situps with plate
20 Pushups plate on back
10 Weighted Pullups

A1: Pronated ring pull ups 3set
A2: Hand stand hold 3set
B1: Bent knee ring rows 3set
B2:Ring Dips
C1: Push ups 3set
C2: DB biceps curls 3set

A.
1) 4x4 BMU (10 pull-up)
2) 4x8 Strict HSPU
3) 3 rds:
10 Shoulder press, 10 Strict chin-up

B.
AMRAP 15
15 Cal ski
4 Wall walks
12 Alt. Renegade row
16 Push-up (dumbbell)

C.
3 Rounds:
21's Bicep curl
10+10 One arm skull crusher
15 Frontal raise (plate)

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Row/Bike/Ski/Walk
MIN 2 - 10-15 Slow Banded Pull Aparts
MIN 3 - 7-10 Rower Pike Ups

1 round
50x jump rope
4x KB high pull
4x sit ups
4x KB swing OH
4x v-ups

2 round
50x jump rope
6x KB high pull
6x sit ups
6x KB swing OH
6x v-ups

3 round
50x jump rope
8x KB high pull
8x sit ups
8x KB swing OH
8x v-ups

4 round
50x jump rope
10x KB high pull
10x sit ups
10x KB swing OH
10x v-ups

5 round
50x jump rope
12x KB high pull
12x sit ups
12x KB swing OH
12x v-ups

6 round
50x jump rope
14x KB high pull
14x sit ups
14x KB swing OH
14x v-ups

10-15min easy pace cool down ( PK 1 )

30 MIN AMRAP

• 2 Min erg
• 50 Air squats
  
• 25 Pushups

Score is total amount of reps - Every 10 secs on the erg counts as 1 rep