"Friendly Fran"
3 rounds for time
21 thruster 50/35
21 chest to bar

A) Ring muscle up technique

B) 4x3 strict ring muscle up

C) 3 rounds
10-20s ring support hold
10-20s ring dip hold
10-20s rings to chest hold
Rest

Rest day - what did you do?

3x @50, 60, 70, 80%

3x2 @90%
- 2-3min rest
- use 20/25kg plate under your feet.
- no tng. Start every lift with "dead" barbell.

For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell Snatches

Record weight, scaling and other details.

Timecap: 25 mins

10 to 1
Burpee
Back squat 70-80/50-60kg
For time

Tng Power Snatch

Start @ 50%. Building Heavy Set of 3.

Rest 2:00 Btw Sets.

For time:

Calories Echo Bike
21-15-9
Bar Muscle Ups
9 - 6 - 3

15 MIN EMOM
4 DEADLIFTS 140KG/100KG

Penkki 6x70%, 4x80%, 2x90%

Pystypunnerrus 4x6x45-55%
-saa olla raskas

Ojentajapunnerrus seisten 5x8-15

Kulmasoutu käsipainoilla 5x8-15