Four sets of 2 rep

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

Bar Muscle-Ups
5 Sets of 35% Best Set

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)

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)

Alkulämmittely ja mobility

Vanhempien tai tiimin kanssa

15min amrap
Max metrit laitteella

Loppuvenyttelyt

3 rds:
12 DB Bench press
12+12 One hand Bent over row
12+12 One hand Push press
15-25 Ghd sit up

3 x 8-10

21-15-9
Thrusters
Pullups

For Time:

15 Thrusters (95 lbs)
200m
20 Thrusters (75 lbs)
400m
30 Thrusters (55 lbs)
800m