“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

3sets to fail
Strict pull ups
SA DB rows
Isometric Back extension hold 30-45sec
2min rest

10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10

Intermediate: hip 2 bar pull up x5

Advanced: bar MU x1-3

Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
+
Every 90sec for 18min
1: strict pull ups sub max
2: 40m Gun walk
3: push ups sub max
4: 60sec straight arm plank hold

AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
200 Meter Run/ 250m Row

WU
tabata
air squat
good morning
+
tabata
sit up
burpee

• 5 Min AMRAP of:
Ring Muscle Ups

5 Supersets:

• 8/8 1-Leg DL (2xDB)
• 10 Goblet Cyclist Squat

*rest as needed

Back Squat

5-5-5-5-5

70% @ 4 RM

Sendoff 3:00

Between sets 4 box jumps 30/24"

For time

15 DB push press (15-25 lbs)
15 box over steps
15 abmat sit ups
12 DB push press
12 box over steps
12 abmat situps
9 DB push press
9 box over steps
9 abmat situps

3 Rounds:
50 Air Squats
7 Muscle Ups (Mod: 14 Ring Dips)
10 Hang Cleans (135#)