Ready to Fran

EMOM 12
a) 6-9 barbell facing burpees
b) 3-5 thruster, built 60% to 80%
c) 6-10 pull ups

12 min

15m askelkyykkykävely 1 käsipainon kanssa
5 leuanveto

For time
750 row, then
AMRAP 6
13+13 single arm DB OHS
8 tuck jumps
26 sit ups

Low Hang Squat Snatch
2×2 @ 70%
2×2 @ 75%
2×2 @ 80%

5x2 Front Squat:

• @92,5% 1RM
  

AMPRAP 9

9 Wall Balls 9/6kg

20 box jumps 24/20"

9 Pull Ups

1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
- Pause for a 1 count in the bottom each rep 21X1 tempo.
- Change Grip every 3 sets ie. close, medium, wide, close

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

12 Min EMOM
3 squat cleans each Min at %70

4 rounds. Rest as needed, scale as needed.

1) Back Squat x4 AHAFA
2) 5-10 Strict C2B
3) 5-15 Strict Ring Dip
4) 10-25 GHD Sit-Up

4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (61/51cm)
12 Push Press (60/42,5kg)
9 Kipping Pull-ups
Rest 60s between rounds

• Score = slowest round
• With that scoring, you'll need to pace yourself a little bit so you don't experience a massive drop off in the later rounds. Think 80% pace.
• 20:00 Cap