"Fran"

For Time:
21-15-9
- Thrusters (42,5/ 30kg)
- Pull-ups

• TT: 5:00 TC: 10:00

5x10@50%

Good morning 3x10 or hip extension

Practice:

*Handstand
*Handstand walk

For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Rx:
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups

5-5-5-5

1000m for time!

ALL OUT!

Shoulder press 3x3

Back squat
- 1x6@70%
- 1x6@80%
- 1x3@90%
- 1x2@95%

Front squat:
1x5@65%
1x4@75%
1x4@80%
1x4@80%

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.