AMRAP 10 min.

7 toes to bar
7 push presses
7 burpees

Barbell Complex for 9min @ 175#

10 - 100m sprints

300 double-unders

No time taken.

21-15-9
Thrusters
Pull Ups

First Rx Fran!

Soutu puolimaraton 21098m

5 rounds NFT:
5 strict pull up
5 Kipping pull up
5 butterfly pull up
5 chest to bar

1-2-3-4-5-4-3-2-1

Push ups
Burpee
Sit ups
Air squats

Front Squat
2 -2 -2 -2 -2 -2 @70%

Total 120 min
A.
3 sets of: 10 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork:
HSPU practice for 12 reps / 10 kg plates
Pull up practice for 60 reps

B.
Jyrkin tunti
1. Tempaus kapealla otteella
15 4x20 3x20 2x25 2x27.5
2. Clean & Jerk

C.
Weighted ring dip
5x3x5kg

D.
3 sets of:
Weighted GHD hip extension x 8 reps @2013 10 kg
Weighted sit ups plate overhead x 15 reps 10 kg

75 min
Run 2 min/walk 1 min
11.7 km
HR 121/147
6.31/4.53 min/km

5-5-5-5-5 deadlift @100/60
then
10 rounds
1 step over the box @24/20 with @2x24/16
10m walking lunges @2x24/16