3 ROUNDS
50 wall ball shots
40 sit ups
30 pull ups
20 push ups
10 deadlifts @50/35

"FRAN"

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

• WOD Fall Series Finals
Prova uno dei WOD delle finali

B.
Every two minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk

EMOM - 20 Minutes
1 - 20 Plate OH walking Lunges
2 - 30sec High Plank
3 - 30sec Front Rack Hold (Heavy)
4 - 20 Hollow Rocks

Lepoja. Ens viikko on deload jakso.

7 squat clean
8 burpees box jump

9 rounds for time

turkkilainen ylösnousu 1+1 max

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last time)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots