Snatch pull off blocks, above the knee 5x3

AMRAP 6:00
5x Strict Press (80% Max) 115#
10x Toes-to-Bar
[3 rounds + 5 press + 3 T2B]

Rest 3:00

AMRAP 6:00
5x Press/Jerk (same weight)
10x Wall Ball 14#
[6 rounds + 5 press + 1 wall ball]

For Time: (20 minute Cap)

100 Pull Up
100 KB Swing (53/35)
100 Double Under
100 O/H Squats (95/65)

Not my best effort. Got through pull ups, kb swings, Double Unders and 72 OHS. Hands still tender from regionals, pumped that I have 2 more tears to tend to.

back squat 15 rm

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

Fran
21-15-9
Thrusters (95#)
Pull-Ups

For Time:
Assault Bike 100 Kcal @ max effort
5:00 rest
Row 100 Kcal @ max effort

65% x 5
75% x 5
75% x 5
85% x 3
85% x 3

14 min AMRAP

3 x lisäpainorinta tankoon käsipaino jalkojen välissä
3 x tiukka HSPU
12 Lisäpainoboxin ylitystä (käsipainot käsissä)

5 Rounds of:
10 Dumbbell snatches (20#)
10 Dumbbell Lunge (Right)
10 Dumbbell Lunge (Left)
10 Pull Ups Blue Band
18 min time cap:
Time: 15:58