4 Rounds
10 big plate deadlifts (50lb plates)
10 KB BR Squat (55lbs)
5 Push press (95lbs), + 1 rep each round)
10 Bicep curls
15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

Fran on Fire🔥
21-15-9
Rxd 40/30kg (90/65lb)
Fitness 30/20 (65/45lb)

Row calories
Pull ups
Thrusters
Burbees

Timecap 15’
Target sub 13’

AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run

1 RM tempaus

110 min

1.HSW
- HS hold drills
- HS shoulder taps
- Walk towards wall

2.Butterfly pull up
E2MOM x 4:
12 pull up
Easy bike between sets

3.Metcon
E4MOM x 6, alt. between A & B:
A)
40 DU
12 HSPU abmat
16 cal AB
Times: 2.51, 2.48, 2.44

B)
12 CTB
12 pistol squat (to ball)
12 BBJO
Times: 2.32, 2.29, 2.22

4.Accessory
EMOM6:
1) 10 low ring row
2) 12 push ups

For time

Buy in 40 burpees. Tc 4min

4 rounds
40 sit up
40 squat
40 push up

Buy out 40 burpees

Tc 40 min

WU
Run WU

3rds
10-20 Swing
10-20 Goblet Squat
Run 50-100m

3 RFQ
10 leg raises + kicks
20 toe touches
30 heel touches
0:30 hollow holds

AMRAP 20 for Quality:
2+2 Seated Rope Pull Up
10 Barbell Good Morning
10+10 Barbell 1-Leg DL
15 GHD Sit-Up
1min of Skill Practise

Deadlift 5rm of today