A. 3×3 strict chest-to-bar pull-up

B. AMRAP 20:
100 double-under
30 push-up
30 kettlebell swing 24/16kg

5 rounds
4 ring muscle-up
12 box over jump 75/60cm

A. Build to a heavy set of:
1 Squat clean + 2 Front squats + 1 Squat clean + 1 Jerk

B. For time:
30-20-10 Burpee pull-up
15-10-5 Power clean 70/47,5kg

WODliiga:

”Fran – Narf ”

For time :
21-15-9
Thrusters 42,5/30kg
Pull-ups
+
rest 1 minute
+
9-15-21
Pull-ups
Thrusters 42,5/30kg

A. 5×5 Sumo Deadlift

B. You go, I go 5 rounds for each:
5 wall walk
5 power clean 100/70kg
*rotate after full round

EMOM 24:
1. 15/12 cal row
2. 15 ring row
3. 14/11 cal ski/bike
4. 15 kettlebell swing 24/16kg
+
Rest 4:00
+
AMRAP 6:
1-2-3-4-5-6..etc.
Strict handstand push-up
20 Steps walking lunge after each set

A. 5×5 strict chest-to-bar pull-up

B. AMRAP 20:
2-4-6-8-10-12..etc
Wall ball
Toes-to-bar
Push-up