A) Upper Body
3-4 Supersets:

• 8-12x DB Z-Press
• 8-12x/arm Single Arm Band Lateral Raise // Seated DB Lateral Raise

B) Lower Body

3-4 Supersets:

• 20-30m Backwards Sled Drag
• 8/8x DB Bulgarian Split Squat

TEMPO BACK SQUAT (20X1)

3 x 6

Heavier than last week.

Post loads to comments.
Exposure 8 of 8

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LIGHT “FRAN”

For Time:
21-15-9
Thrusters 75/55
Pull-Ups

The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

Post time and Rx to comments.

Strict Deficit (2″) Handstand Push-ups
In 3 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles

For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars
11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.

2x5min AMRAP (3min rest)

a) 5 Thrusters 50/35kg
7 Bar over Burpees
9 Toes-to-bar

b) 5 Hang Clean & Jerk 50/35kg
7 High Box Jumps
30 Double Unders

AMRAP 18:
9 Power Cleans (70/50)
12 Strict Handstand Push-ups
9 Front Squats (70/50)
12 Strict Pull-ups

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min

• Not for time:
Rope Climb 7/5 reps
Toes to Ring 21 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps
Rope Climb 5/3 reps
Toes to Ring 15 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps
Rope Climb 3/1 reps
Toes to Ring 9 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps

EMOM 20
even: 15/12 cal row
Odd: max reps du's