9/27/21-Mega Fran

Josh 

For Time: 50-30-20 Thrusters (65/45#) Pull-ups

 Tuesday 

Calculation 

5 Rounds For Time: 500/350m Row - After each row, perform 2 double unders for each row pull taken to complete 500/350m Wednesday 

WD-40

For Rounds & Reps: AMRAP 5: 5 KB Swings Single-Arm Swings (53/35#) 10 Up-Downs to Plate - Rest 3:00 AMRAP 4: 10 Russian KB Swings 10 Up-Downs to Plate - Rest 3:00 AMRAP 3: Max Distance Single-KB Carry

Thursday 

Hand-Cuffs

With a Partner For Time: 50 Squat Clean Thrusters (Choose a heavy to moderate load) YOU GO, I GO

Friday 

Bike Rodeo

5 Rounds For Distance: :50 Bike - Rest :10 :40 Bike - Rest :20 :30 Bike - Rest :30 :20 Bike - Rest :40 :10 Bike - Rest :50

Saturday 

Down Hill

6 Rounds For Time: 400m Run 12 Box Jump Overs (30/24”) - Athletes may touch the top of the box with their hands