For Time:
- 21-15-9
- Thrusters (Rx 95/65)

- Pull Up

This is the most I think I've done on Fran before. It was slow going, but i felt good on my range of motion. Looking forward to making this better.

12 Min. AMRAP

10 SDHP #95/65
10 KB Swing
100M Run

12' EMOM

1 Snatch @ 115
2 OH Squats @ 115
then...
1 Squat & Box Jump 1st minute
2............................... 2nd minute
3...

completed 8 rds
rd 9 did 1 + 2 + 6 SBJ
Rd 10 off
Rd 11& 12 1 + 2 + 6-7

I alternated between these two rounds for a total of 10 rounds so 5 rounds each of the following 2 rounds: (All done outside early morning at park)
5 L Pullups
10 HSPU
15 Pistols
5 HSPU
10 L Pullups
15 Pistols
for a total of 75 L Pullups, 75 HSPU, 150 Pistols in 21:05
Good fun early morning workout outside.
Very little warm up and didn't do any real exercises, just some air squats, rotated the shoulders and did a little jump roping.
A little chilly but once I was moving it was great.
My left middle finger was in the clenched position, so initially getting into the HSPU flat hand position was painful, but it felt fine after a while.

Tempausta ja työntöä ja voimailua.

1-1-1-1-1 press - 125 lbs

then…

12 deadlifts (225/155)
12 burpee pull-ups

3 rounds

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

Shoulder Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM

FT
35 pull-ups
50 II unders
35 wall ball
50 II unders
35 burpees
50 II unders

hanging squat clean 3 x 5 reps

then…

muscle-up to 5 ring dips (6 Pull up + 6 Ring Row due to injury)
10 one-legged box jumps – right (20/16)
muscle-up to 5 ring dips
10 one-legged box jumps – left

3 rounds

5-5-5-5-5
Back Squat - 235 lbs

then….

5 Strict Pull-ups
5 Floor Wipers - 95 lbs
5 Floor Press (10 Push up substitution due to injury)
4 Rounds

weight is 75% of 5RM Bench Press