A. Strength
4 sets of AMRAP Pullups weighted
inbetween sets
3 sets of AMRAP Pushups

B. Conditioning (30min)

For time:
60cal ergo
30 Box Jump-Overs (24″/20″)
30 Toes to Bar
40 cal Erg
20 Box Jump-Overs (24″/20″)
20 Toes to Bar
20 cal erg
10 Box Jump-Overs (24″/20″)
10 Toes to Bar


A. Frontsquat
5/5/5+ @ 65/75/85% OR 3/3/3+ @ 70/80/90% OR 5/5/1+ @ 75/85/95%

B. Condi
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Ergo
30 Wall Ball Shots (20/14 lbs)


warm up 6’
10m frog jump
5 hr push ups
e7mom /6rds
3small rds run
20 burpee broad jumps
1x stairs farmers carry


wrist warm up
warm up 15’
10 m bear crawl front
10 m crab walk back
30 Du/Su
10 m bear crawl front
10 m crab walk back
skill 20’
3-4 rds
30” false grip hold
3-5 (neg) hspu
1’ plank variations
1’ wall sit
conditioning 15’
10m burpee broad jumps
20m walking lunges
30 vups
40 Du or Su


Strength & Condi

5 Rounds for time of:
5 Hang Muscle Snatches 40/30kg
10 Lateral Burpees over the bar
15 Floor Presses
20 Alternating Stationary OH Lunges

Strength & Intensity

A. 4 Sets of:
A1. 10 BB Incline Bench Press
A2. 10(5/5) Rope Pull-Ups/Rope Ring Rows
A3. 10 BB Roll-Outs
B. 15:00min to get as far as you can:
1 SB Clean @0.5/0.33BW
15m SB Front Rack Carry
2 SB Clean @0.5/0.33BW
15m SB Front Rack Carry
3 SB Clean @0.5/0.33BW
15m SB Front Rack Carry


„Fran“ as a 30min AMRAP:
Thrusters 40/30kg
Option A: If you like to have a cardio workout choose a fairly easy weight for thrusters and a moderate variation for the pull-ups(jumping Pull-ups). Rest periods should be rare and short.
Option B:
If you like to become stronger choose a heavier weight(probably upscaling to 60/40kg) and a harder variation for pull-ups(strict). Rest periods can be more frequent and longer.

Strength & Intensity

A. 4 Sets of:
A1. 10 Weighted Dips
A2. HOH Rope Pull
A3. 4/4 SGU
B. For time:
2 SB over-the-Shoulder L
2 SB on-shoulder Squats L
2 SB over-the-Shoulder R
2 SB on-shoulder Squats R
4 SB over-the-Shoulder L
4 SB on-shoulder Squats L
4 SB over-the-Shoulder R
4 SB on-shoulder Squats R
10 SB over-the-Shoulder L
10 SB on-shoulder Squats L
10 SB over-the-Shoulder R
10 SB on-shoulder Squats R
Note: recommended weight is 0.5/0.33 BW. Use last rep of over-the-shoulder in given set to set up the SB for Squats on the shoulder.

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