“Fran”
21-15-9 reps for time of:
Thrusters 42.5/30kg
Pull-ups
*Gym Record – 2:22
*Don’t be a cherry picker!

A. Rope climbing skills and drills.
*Bring long socks or tights.

B. Five rounds, each for time of:
Rope Climb/Pull-up
12 Burpees
Run 200m
*The number and style of rope climb/pull-up will be based on individual ability.
*We’ll aim for 1 min. rest between rounds, depending on availability of ropes.

A. Clean & Jerk 2 x 1 @ 75%, 1 @ 80%, 2 x 1 @ 75%, 1 @ 80%, 2 x 1 @ 75%, 1 @ 80%

B. Three rounds for time of:
10 Thrusters 60/40kg
50 Double-unders

A. EMOM x 10:
Turkish Get-up
*Choose own reps/weight to maintain across.

B. AMRAP in 10 minutes:
Max Effort L-sit
Bear Crawl 10m
Run 100m
Bear Crawl 10m

For time:
50 Wall Ball 9/6kg
40 Box Jumps 24/20″
30 Hang Power Clean 60/40kg
20 Bar Muscle-ups
30 Hang Power Clean
40 Box Jumps
50 Wall Ball

A. Snatch 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%, 2 x 1 @ 80%, 1 @ 85%

B. Front Rack Reverse Lunge
5 x 10 (alternating legs)
*Increase in load across the sets.

C. 3-5 sets: Max Strict Pull-ups
*Add weight if you can do 10 or more.

In 30 minutes:
Run Loop (3km approx.)
then…
AMRAP in remaining time of:
5 Pull-ups
10 Sit-ups
30 Double-unders

A. Clean & Jerk: 10 x 1 @ 75%

B. In groups of 2-3
20-18-16-14-12-10-8-6-4-2 reps for time of:
DB Deadlift 22.5/15kg
Burpees

5-7 rounds, each for time:
10m Sled Push (heavy)
30m Bear Crawl
5 x 10m Slam Ball Shuttle
250m Row
*Rest as necessary between rounds.