Warm up

3x
8 KB Swing 35lb
8 Goblet Squat 35lb
8 Push-ups

Wall Squats 20sec on 20sec off.

Shoulder Stretching

Strength Work

Push Press 5-4-3-2-1 (last rep is actually an AMRAP with about 95% of max
65-65-85-85-105x6

WOD - Fran

21-15-9 Thrusters / Pull-ups

Round 2 of Fran and what a great experience... old time with 65# was 11:17

Today I went unbroken on all thrusters and only a Green Band for the first 21 pull-ups... added blue for last 2 sets.

Time 8:19... Improved by almost 3 minutes!!!!!!! Going RX next time for sure!! I think I could have nailed Rx but coach wanted even comparison for the challenge.

EMOM 20min

10 TTB
15 DB Bench press
30 Russian twist
12 Biceps curl

6 round
E3mom

1x squat snatch + hang squat snatch OHS w/ 3s pause
+ 30 DU

Rest day

Deadlift

5 Sets of 3

Result is sum of total.

GO EVERY 3:00

3 sets of skullcrushers
3 sets of lat. raises

160 min
Warm up + COS 20 min

1.BFLY + BCTB
- Bfly 2 x 10
- Box drills 2 x 10
- Kip swing + CTB 5 x 4+4
- CTB + bfly 5 x 1+1

2.BMU
- Every 90 s. for 15 min (10 sets): 2 BMU

3.SHSPU
A. Box pike HSPU Accumulate 40-50 reps for Quality
- 40 reps

B. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 5 5 s.

4.Front squat
Build to daily max set of 3

5.Seated box jumps
- 3 x 5
- 30" box

6.Strength
A. 3 sets:
10 DB Bench - 30 30 30 lbs
ME Wide grip Strict pull ups - 11 9 9

B. 3 sets:
8 leg lifts on stall bars

DEADLIFT

1x20
3x10
Every 3min

• sama paino kaikissa seteissä

1.) Muscle snatch +tall snatch 4x 4+4
2.) Power snatch + snatch + ohs 6x 1+1+1
3.) Power clean + hang clean @adove knee + power jerk 6x 1+1+1
4.) Zercher squat 6x3
5.) 3x
A.1) Bb row x10
A.2) db one arm over head carry x 15

AMRAP 20 Mins

6 Thrusters @60/40
12 Ring Push Up
50 Double Unders

5 Rounds +6 +12