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

Work up to heavy 3 rep thruster

Back squat 8x65%,6x75%,4x85%,4x90%

8 x 2 min on/2 min off

15 m sprint
8 Wall Balls
8 KB Swings 16/12 kg
6 Goblet Squat 16/12 kg
6 KB Snatch 16/12 kg
4 KB Single Arm STOH 16/12 kg
4 Burpee Box Get Overs
Max calories in the remaining time (= your score)

Partner WOD
AMRAP 30 MINUTES
8 Pull-Ups
6 DB Box Step Overs @2x22,5/15kg
4 DB Devil's Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil's Press, P2 Accumulates Max Cals on the Bike/Row/Ski. Once P1 finishes, Partners will Switch.
- Score is Total Cals on Row/Bike/Ski

2 SETS*
AMRAP x 5 MINUTES
7 Thrusters @35/25kg
7 Burpees Over Bar
-Rest 3:00 btw Sets-

For time
30-20-10 push-up
30-20-10 toes to bar

Kyykky 3x5x60%

Penkki 6x6x60%

Maastaveto 4x4x70%

10m HS walk/ 20 shoulder taps
10 toes-to-bar
10 push jerks (40/60 kg)

Scaled WOD
AMRAP 12:
15m bear crawl
10 hanging knee raises
10 push press

Viikko 48 (Test week 1)
Treeni 1
Warm Up
emom 6
odd: 45 seconds of rowing or air bike (start easy, finish mod/fast
even : 6-8-10 burpees
then 2 x
5+5 lunge elbow strech
5 wall squats
5 inch worm with push ups
10 air squats + 10 squat jumps
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Weightlifting
Find max weight for :
1-3 rm snatch (20 mins)
1-2 rm clean&jerk (20mins)