5 rounds NOT for time:
2x20 Sled rag
5 Deadlift 75% 1RM

50 Burpees, 10 Squat Clean Thrusters ( 112lb/75lb)
40 Burpees, 8 Squat Clean Thrusters
30 Burpees, 6 Squat Clean Thrusters
20 Burpees, 4 Squat Clean Thrusters
10 Burpees, 2 Squat Clean Thrusters

21:40

WOD- With a 30 minute running clock complete Fran in less than 10 minutes. Rest 10 minutes. Then complete Fran again at the 20 minute mark with a time cap at 30 minutes.
Double Fran- 1 score for fastest time and 1 score for combined time on both WODs (not including the rest time)
“Fran”- 10 minute cap (Athletes should scale WOD accordingly if the WOD will take them over 10 minutes.)
21-15-9
Thrusters (95/65)
Pull-ups
Rest 10 minutes or as long as needed.
Repeat Fran

3 rundia
12 x Front Squat
12 x Boxihyppy 50 cm syväkyykyllä WallBall sylissä

odd minutes: 5x push press (60-70% 1RM)
even minutes: 7x supine ring row

10 kierrosta Cindyä (5 leukaa, 10 punnerrusta, 15 kyykkyä)
jokaisella alkavalla minuutilla 3 x raaka rive 70% 1RM

Markera postioner 1-2 sek, vila minst 60sek

Tyngsta möjliga vikt med perfekt teknik!

Forbedre dine pull-ups

FOR TIME:
60 Box jump 24/20"
60 Air squad
60 Push press 20/15kg
60 Abmat sit up
60 Kb swing 16/12kg
60 Dumpbell snatch freedom of choise

12 min
on the minute 5x backsquat