2RM Back Squat

6-8 (Weighted) Pull up
6-8 (Weighted) Ring dip

3 x 10 @ 60-70%

• 2 x 50 walking lunges (no weight)

Every 3min for 18min (6 sets)
Bench Press
Set1 - 3 reps @ 80%
Set2 - 2 reps @ 85%
Set3 - 1 rep @ 90%
Set4 - 1 rep @ 93-95%
Set5 - 1 rep @ 97-99%
Set6 - 1 rep @ 102% or more

Metcon:
“Swinging Fran with a Twist”
21-15-9
Thrusters 42,5/30
KBS 24/16

• after each set of both movements, run 200m

2x3min AMRAP (90sec rest) of:

8 Deadlift
4 Cleans
2 Thrusters
10 V-ups

Rx: 60/40kg

partner metcon:
5 rft:
20 partner wall balls
20 pull ups
20 push ups
20 ttb

4 RFT-
10 front squat 135/105
10 TTB/15 knees to chest
200 m run

3-4 rounds

10 strict t2b
10+10 kylkikierto
10-15 good morning

2 min L-sit hold

Jerk
3-3-3-3-3
Rest as needed.
15min max.