Neon Franline

For Time

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Front rack flow, triceps smash, ankle dorsiflexion

WARM-UP (12:00)
- Barbell ladder: 2 rounds of 6 empty thrusters + 6 kip swings + 6 jumping pull-ups

MAIN WOD (30:00)
FOR TIME (cap 16)
21-15-9:
- Thrusters @43/30kg
- Pull-ups
Immediately into 12:00 EMOM
- Odd: 8 wall balls @9/6kg
- Even: 10 burpees
Scale: @30/20kg, ring rows
RX+: @52/35kg, chest-to-bar

RENFO (5:00)
- 5 x 20s bike sprint / 40s easy

STRETCHING (5:00)
- Front rack stretch + lats + breathing