Pre WOD:
1 Rep Max Thruster (65lbs)
WOD:
For Time
21-15-9
Thrusters (45lbs)
40 yards of Prisoner Walking Lunges after each set.

Used the same weight for thrusters as I did on my first Fran last week. It wasn't as much of a struggle this time so next round I will up it.

Thrusters make me cringe... LOVE it! This was a good workout.

Strength: 5x5 sumo deadlift
95(5)-105(5)-115(5)-125(5)-135(5)

WOD:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
...
2 pushups, 19 situps
1 pushup, 20 situps

Time: 47:13 - chest actually touched the ground on every single pushup. Not happy about this workout at all. Won't ever do it again (at the gym).

"Murph" for time:

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

If you have a weighted vest wear it
Partition the pull-ups, push-ups and squats as needed

30 Squat Clean and Jerk 155/105

Four rounds for time of:

Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Deadlift 1 RM, then 3 sets with 66% (choose reps)

100 x squats for time.

21-15-9
Ghd sit-up
Jerk

5-5-5-5-5 reps

130kg-130kg-120kg-110kg-115kg

Snatch work. Made it to 50#

Cleans, still on 30# but I can lift 55#