A. Take 12 -15 min to complete 3 sets of the following:
A1. 12-15 ring push-ups
A2. 6-8 strict pull-ups
A3. Half kneeling DB press x 10/arm
A4. Farmers walk x 50m 70/h, 53/h
B. “Fran”
For time
21-15-9
Thrusters 95,65
Pull-ups
Masters
A. Row 200m; rest 1 min x 4 sets
B1. Barbell floor chest press x 10
B2. Dbl KB bent over row x 10
X 4 sets
C. For time
30 cal row
30 Dbl DB front squats
30 DB push press
30 DB deadlifts
30 cal row