Fran = 21-15-9 rep rounds of:

Thrusters @ 95#
Pull-ups

8:19

3rounds X 5reps for max weight Back Squats
95lbs x 5reps
125lbs x 5reps
155lbs x 5reps
165lbs x 5reps
165lbs x 3reps

WOD: 3 Rounds for Time

400m Sprint
21 Kettle Bell Swings (40lbs.)
15 Pull Ups (RX) modified with 15 ring rows
9 HSPU's (RX) modified with pike HSPU off 24"box

Major cramps after first round. Was not well hydrated today. Lesson learned.

Snatch Balance 2-2-2-2-2 - 70lbs max

Then,

10 Min Amrap - completed 2 2/3 rounds

200 meter run
10 push ups -modified
15 box jumps - 20 inch box

My running sucks!!!!

2x7 max back squat
5 broad jumps between each set

195# max x 2
205# max x 1

Max jump = 8'

For time do:
21-15-9
Pushups w/ hand release
Abmat situps in butterfly
High Pulls 65#/35#

Front Squat 1 RM

Snatch Balance 2-2-2-2-2

Then,

10 Min Amrap

10 Hang Snatch 95/65

15 Hand Release Push Ups

115lbs on the snatch balance

5 1/2 rds plus 10 hand release push ups on the AMRAP.

Way harder than I thought

Snatch Balance 2-2-2-2-2

Then,

10 Min Amrap

10 Hang Snatch 95/65

15 Hand Release Push Ups

45lbs snatch balance
30lbs hang snatch
4rounds plus 9 hang snatches

1km Run
50 x Burpee Pullups
50 x 90kg DeadLifts(sets of 10 with 5 Pushups in between)

Run 800m
21 Thrusters, 95 lbs / 65 lbs
Run 400m
15 Thrusters
Run 200m
9 Thrusters
Run 100m