4x3 + 1x1 Shoulder press
Go as heavy as you can!

3 rounds for time

• 21 KB swings @32
• 15 box over burpees
• 9 deadlifts @100

Strength: pull up programme week 8

Rest of the time warm up into wods

Wod: 2x7 min TC (3 min rest in between)
1A - Elizabeth
21-15-9
Sq clean@60/40
Ring dips
1B - Diane
21-15-9
deadlift@100/70
Hspu

Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

3 rounds

1min farmers walk
1min kb carry
15-30 ghd
15-30 back extension

Forbedre dine pull-ups

WOD- With a 30 minute running clock complete Fran in less than 10 minutes. Rest 10 minutes. Then complete Fran again at the 20 minute mark with a time cap at 30 minutes.
Double Fran- 1 score for fastest time and 1 score for combined time on both WODs (not including the rest time)
“Fran”- 10 minute cap (Athletes should scale WOD accordingly if the WOD will take them over 10 minutes.)
21-15-9
Thrusters (95/65)
Pull-ups
Rest 10 minutes or as long as needed.
Repeat Fran

50 Burpees, 10 Squat Clean Thrusters ( 112lb/75lb)
40 Burpees, 8 Squat Clean Thrusters
30 Burpees, 6 Squat Clean Thrusters
20 Burpees, 4 Squat Clean Thrusters
10 Burpees, 2 Squat Clean Thrusters

21:40

Every 6’ x 5 sets perform:

400M /300 W mt Run

16 Alternating Arm KB Snatch @24/16kg

14 Wall Ball @20/14lbs

12 M / 8 W calories Assault Bike or Row

In teams of 2
30 min running clock

1600m Run (200m intervals)
2000m Row (200m intervals)
1600m Run (200m intervals)

Immediately into

30 Clusters @40kg
30 Clusters @50kg
30 Clusters @60kg
Max reps @70kg

2 min sjip

2 RNFT (not for time)
16 kb swings 50%
12 WB
8 push-ups
4 pull-ups

2 min assault bike