15 Min. Trainer´s choice.

5 Rounds OTM:
Odd: Light Bike. (30% of max Poweroutput)
Even: 50% of max. HSPU or Pike Push Ups/Push Ups/Knee Push Ups.

"Tailspin"
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65
Barbell Kilos - 43/29

"Complex Fran"
For Time:
6 Bar MU + 9 CTB + 12 Pull-Ups
21 Thrusters
6 Bar MU + 9 CTB + 12 Pull-Ups
15 Thrusters
6 Bar MU + 9 CTB + 12 Pull-Ups
9 Thrusters

Barbell Pounds - 135/95
Barbell Kilos - 61/43

Time Cap: 14 Min.

20 Min. Clean & Jerk Warm Up.

5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)