10-11 Gymnastic
11-12 Basic endurance CrossFit
12-13 Basic endurance run

3 Rounds:
21 Deadlifts (60/40)
15 Bar over Burpees
9 Push Jerks (60/40)

(Time cap: 10min)

EMOM 8:
x sPull ups

10 min EMOM
4 thrusters 42,5kg/30kg
5 C2Bs

4-5 rounds, rest as needed:

1) DB/KB Bench Press, TEMPO 30X0 (3sec down, explosive press up)
2) 10 Prone Double KB Row
3) 8+8 Single Leg KB Deadlift

RPE 4

Accessory work

3-5 rounds, rest as needed
15-25 GHD Sit-Up
20-30 Wall Facing Shoulder Taps

Metcon:
“Fran”
21-15-9
Thrusters 42,5/30
Pull ups

"4 on 1"

For time, without rest btw girls

"Isabel"
30 Snatch 60/42,5kg

"Fran"
21-15-9
Thruster 42,5/30kg
Pull up

"Grace"
30 Clean & Jerk 60/42,5kg

"Diane"
21-15-9
Deadlift 100/70kg
Handstand push up

3 rounds
200m row
10 C2Bs
15 kb swings 24kg/16kg

Back Squat 4x5x60%