WOD:
6 rounds, 2:00 on, 2:00 off:
9 thrusters 50/35kg
9 pull-ups
*remainder of 2:00 row or assault bike at moderate+ pace

WOD:
3 rounds
100 double-unders
30 toes-to-bars

WOD:
21-15-9
Squat snatch 40/30kg
Strict handstand push-up

A) 5×3 deadlift from blocks, E3M

B) 10 rounds (5 sets each), every 90s alternating
1. 5 front squats
2. 5 weighted pull-ups

EMOM 30:
A) 6-8 devils press
B) 200m row
C) 3-5 box jumps 100/75cm

A) 1RM front squat in 15 minutes

B) ”Friendly Fran”
3 rounds
21 thrusters 52,5/37,5kg
21 chest-to-bar pull-ups

A) Find max time handstand hold

B) 1000m row