For time :

7 RMU
15m Double KB Walking Lunge
5 RMU
15m Double KB Front Rack Walking Lunge
3 RMU
15m Double KB OH Walking Lunge

TC 9

KB´S 24kg

Partner workout
For Time:
100 x Overhead squat (20/ 15 kg)
Ski 12/ 9 cal
100 x Hang snatch (25/ 17,5 kg)
Ski 12/ 9 cal
100 x push press behind the neck (30/ 20 kg)
Ski 12/ 9 cal
100 x Front rack lunge (35/ 22,5 kg)
Ski 12/ 9 cal
100 x Thruster behind the neck (40/ 25 kg)
Ski 12/ 9 cal
100 x Zercher squat (45/ 27,5 kg)
Ski 12/ 9 cal
100 x deadlift (50/ 30 kg)

Both row 12 or 9 cal

4 rounds:
12 ring row
12 plank shoulder taps
6+6 KB push press
12 hanging leg/ knee raises
-rest 1-2 min between rounds-

1 x 3 (75%)
1 x 4 (90%)
3 x 4 (95%)

Percenatage from 1RM

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 79% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @79%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Skull crusher, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

EMOM x 8-12
1) machine
2) 10 ring row + 10 push up + 5 box jump
3) machine
4) 10 air squat + 5 burpee + 5 box jump

“Fran”

For time:
21-15-9
Thruster
Pull-Up

RPE 5, maximum effort
Target <3min

Loadings:
Rxd: 42,5/30kg
Masters: 30/25kg
Tailored: 30/20kg

Tailoring Options:
Decrease rep scheme to 15-12- 9
Pull-Up→ Jumping Pull-Up

10 Rounds x Every 1:30

1 Max. high Box Jump. Building.

your score = kilograms

Result highest jump

A) Rowing Technique

B) Rowing Intervals

10x 40s on/20s off

00:00 7-9
02:00 5-7
04:00 3-5
07:00 1-3
10:00 AMRAP - Good form, not max effort