Ground to shoulder to squat to overhead to back squat to overhead to ground

Run - 1 Mile: 8:05

Fran: SB thruster#75, Pull up

21, 14
15, 9
9, 6
time: 17:22

For time:

100 hand release push-ups
100 air squats
100 box jumps

partition as needed/wanted

17:33 with 25lb vest

Five rounds for time:

15 Thrusters 95 lbs / 65 lbs
15 Bar facing Burpees

D/U, TRX push/up, Oblique push up

21, 15, 9
time: 12:00

5 X 3 Power Clean - 160 lbs

then

Fran

21-15-9
Thrusters (95/65)
Pull ups

For Time:
5 Rounds:
5 Power Cleans (155)
10 Lunges with weight racked

AMRAP 16'

5 HSPU (if possible strict)
7 thrusters @40/30
9 floor wipers

3 x 5 bench press - 165 lbs

then…

1 burpee
1 ring dip
3 burpees
3 ring dips
5 burpees
5 ring dips

3 rounds

Total 60min
A. 30 min row, easy pace
Avg. 2.27/500m, total 6100m
Avg/max HR 132/150
B. Mobility for 30min