Option 1
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

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Option 2
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

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Option 3
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

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Goal & Intensity
-This is a classic – one of the most famous CrossFit workouts – designed to measure how hard you can push in a short time domain.
-The purpose is to capture a benchmark score to compare with previous and annual performance.
-Fast and intense – your lungs will burn and your muscles will flood with lactic acid, but the total volume stays manageable.
-Each round should be completed in no more than 2–3 sets.
Tip: Don’t waste time staring at the bar – pick it up as soon as you can and breathe with the movement.
RPE: 9–10 – this should feel like an all-out effort.
Why: Fran tests capacity, power output, and mental grit – it’s a tough but honest benchmark, and that’s why we hit it only once a year.

Perform 3 sets of 10 front squats with a rest period between. Goal is to move the chosen weight as fast as possible (AFAP).

2 x 5 narrow grip bench press

• leave two reps in the tank
• rest 3 min btw sets

2 x 2 narrow grip bench press

• leave one rep in the tank
• rest 3 min btw sets

E90s x 9
4x 1 squat snatch + 2 hang squat snatch
5x 1 squat snatch + 1 hang squat snatch

EMOM 10
1 Round of Bear Complex

3x (4x 40s work/40s rest)
power clean 70/45kg
double db push press 45/35lbs
sled push
burpee

Same idea as last week - only adding burpees. Rest as needed between rounds (about 4min).

Käsilläseisontapunnerrus

11min alkavalla minuutilla 30% max toistoista (käytä alkuperäistä toistomäärää ja skaalausta)
4. ja 8. min tauko

otm 12: squat snatch + snatch balance

Un 20min, 3-5 rounds for quality

• 2-3 overhead squat with 3 sec pause in the bottom position (from the rack)
• max reps wide grip (overhand) pull-ups
• 10-20 ghd back extensions

Skill Practice:
-HSPU Progg. 1-5
-Kipping HSPU

Find 5RM Deficit HSPU

then

5 x 5 @ 90% of 5RM (approx.)