”Fran”
21-15-9
Thruster 42,5/30kg
Pull-up

For 40 minutes:
400m run
20 hollow rocks
10 strict pull-ups
400m run
20 arch rocks
10 push-ups
400m run
20 curtsy lunge
0:30 handstand hold

EMOM 20:
1. 200/160m row
2. 5 bench press for max load
*start 6/10 RPE and add weight each round

A. Strict Pull-Up
3x max reps, rest 2-3min between sets

B. AMRAP 7:
35 double-unders
15 box jumps
10 power cleans 60/42,5kg

A. Squat snatch
Every 90s x 10 sets
1 rep 85-90%

B. Back squat
Build to a heavy 5 @ RPE 10/10
+3×5 85-90%

MegaWOD

For time:
8 rounds of Cindy
8 squat clean 90/60kg
800m run
6 rounds of Cindy
6 squat clean 90/60kg
800m run
4 rounds of Cindy
4 squat clean 90/60kg
800m run

”Diane”

For time:
21-15-9
Deadlift 100/70kg
Handstand push-up