3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00

@ 60% of max BS

5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments

3min AMRAP

• 7 push press
• 7 burpees

3min rest

3min AMRAP

• 5 push press
• 5 burpees

3min rest

3min AMRAP

• 3 push press

• 3 burpees

• add weight on each round

5 Rounds

A1)
Back Squat x 5
Tempo 6-0-X-1
Rest 1:30

A2)
Bent over row x 8
Tempo 2-0-X-0
Rest 1:30

5 C&J (60% of 1RM C&J)
12 KB snatches (1,5/1 p), 6 left & 6 right

For time

• Hietsu run

Start from the box and finish at the box

Three sets of heavy two:s

Option 1
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

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Option 2
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

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Option 3
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

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Goal & Intensity
-This is a classic – one of the most famous CrossFit workouts – designed to measure how hard you can push in a short time domain.
-The purpose is to capture a benchmark score to compare with previous and annual performance.
-Fast and intense – your lungs will burn and your muscles will flood with lactic acid, but the total volume stays manageable.
-Each round should be completed in no more than 2–3 sets.
Tip: Don’t waste time staring at the bar – pick it up as soon as you can and breathe with the movement.
RPE: 9–10 – this should feel like an all-out effort.
Why: Fran tests capacity, power output, and mental grit – it’s a tough but honest benchmark, and that’s why we hit it only once a year.

Push Press
4x8 @ 75%

Bench press: 5x6 (85%)