In pairs for time, Ygig

4 rounds:
24 x goblet squats @32/24kg
24 x hang power snatch
24 x pull ups
24 x sumo deadlift high pulls
24 x synchro hand release push ups
24 x thruster

Rx Weight1: 42,5/30kg rounds 1 & 2
Rx Weight2: 50/35kg, rounds 3 & 4

Tc. 40 min.

Hang power clean
Work up to a heavy triple in 10 min

EMOM8:
1 high hang snatch + 1 hang snatch + 1 ohs @ moderate

EMOM 20
A) 15-25 Wall Balls
B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) Max Cal. on a machine
D) Rest

"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