Easy FRAN:
15-9-6
- SHOULDER TO OVERHEAD
- JUMPING PULL UP

Bar Muscle-Ups
5 Sets of 35% Best Set

for 20 min every 2.5 minutes

Squat clean+front squat

1+2
1+2
2+1
2+1
2+1
3+0
3+0
3+0

4 rounds:
- 8x press
- max reps supine ring row
No rest between press and ring row, 2-3 minute rest between rounds

Miten meni?

Superkids

5 kierrosta aikaa vastaan:

alussa 30 naruhyppyä
5 x kuntopallorive + 1 x köysikiipeily
lopussa 30 naruhyppyä

Ninjat

Aikaa vastaan:

alussa 30 DU
5 x rinnalleveto raakana + 1 x jalaton köysikiipeily
lopussa 30 DU

For time:

10 Handstand push-ups
250 pound Deadlift, 15 reps (175 lbs.)
25 Box jumps, 30 inch box (35 step-ups)
50 Pull-ups

100 Wallball shots, 20 pounds, 10'
200 Double-unders (300 Jumping Jacks)

Run 400 meters with a 45lb plate (600 m row)

10 rounds for time of
10 box jumps 24”
10 ring push ups

3x5 Weighted Ring Dip
3x5 Ring Dip Negatives
3x Max Ring Hold
3x Max Box Hold

30 burpees
30 balanceos 55/35
30 burpees
30 thrusters 45/35 (barra)
20 burpees
20 balanceos 55/35
20 burpees
20 thrusters 45/35 (barra)
10 burpees
10 balanceos 55/35
10 burpees
10 thrusters 45/35 (barra)