OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

“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

5 burpees to target
5 american swings
5 push-ups

In Pairs For Time:

• 1000m Row / Burpee Broad Jump

rest 2min

• 100 WB (Split)

rest 2min

• 1000m Ski / Walking Lunge

*rest 2min

• 100 DB Snatch (Split)

Accessories

3-4 Rounds For Quality:

• 10/10 Gorilla Row
• 10-15 Lu Raise

5 min jogging

Then 3-4 rounds:
10m Duck walk
10 Barbell good mornings
10m Crab walk
5+5 Single arm ring row

---

2 Rounds of banded thoracic
flow

BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
+
Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
+
2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
+
1:00 @ 50-60% FTP20 (easy)

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

Alternate A&B for 5 rounds:

A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+

Complete as many rounds as possible in 12 minutes of

• 7 muscle-ups
• Bike 21 calories

3 Sets:
AMRAP 7:
10-15-20-25….cal
Row
Ski
Bike Erg
- Rest 3min btw sets