"Complex Fran"

For time
7 C2B Pullups
7 Pullups
7 Toes-to-bar
21 Thrusters 42,5/30kg (green = burpees)
5 C2B Pullups
5 Pullups
5 Toes-to-bar
15 Thrusters (green = burpees)
3 C2B Pullups
3 Pullups
3 Toes-to-bar
9 Thrusters (green = burpees)

AMRAP 18
12 Pushups
24 Air Squats
12 Toes-to-bar
24 Double Unders

*Do 2 Deadlifts + 3 Burpee over bar @75% of 1RM every 3rd minute (min 3,6,9,12 and 15)

3x2 v1
2x6 v1

30min for quality:
1) 5-8 + 5-8 pistol squat (=ps) / heel elevated ps / counterbalance ps / box ps / banded / assisted ps / heel hook ps / step back lunge
2) 20-40 crossover / 45-60s crossover training / 40-80 SU
3) 10+10 meadows row
4) 6 sit up + 6 alt. s.l. v-up + 6 v-up/tuck-up

• 30-45s rest between stations

RPE 7,5

21-15-9 for time:

Squat clean (Rx: 60/42.5kg)
Ring dip

(Time cap 12min)

4 rounds:
Row / Assault bike
Burpee
DU's

3 RFT:
30 DU
25 KBS (Rx: 32/24kg)
20 Pistols squat (10+10)
15 Push up

(Time cap 12min)

5x5 bench press, max strict pull ups between sets

4 Rounds of

EMOM 7
A) 8-18 Cal Row
B) 12-20 Wall Balls
C) 6-10 Burpee Box Jump Overs
D) 8-15 Ring Rows
E) 8-12 Double DB Snatches
F) 12-20 Sit-ups
G) Max Cal. Echo/BikeErg in 45sec

Rest 3min between EMOMs

4 sets, rest 1-2min

10-20 GHD Sit-Up
10+10 Seated DB Single Arm Press