5 Rounds for time:
-5 Deadlifts
-10 Burpees
-15 Double Unders

Subbed 10 step-ups for 15 double unders each round.
95# deadlift
think time was 10:47

400m run

21-15-9

Wallballs (14lb)

Box Jumps (24")

400m run

9-15-21

Wallballs

Box Jumps

400m run

3 rounds of:

25 Snatch Squat (75lbs/45lbs)
25 Wall Ball Throws (20lbs/14lbs)

WOW, my low back is pissed at me. Sorry to everyone at CFR for suggesting this workout!

AMRAP in 8 mins.

3 2pood kbs

6 ghd's

9 hands off the ground push-ups

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Deadlift 5-5-5-5-5

5RM 225#

Then,

21-15-9

Pull-ups (mod: ring rows)

Handstand Push-ups (mod: from 24" box)

Back Squat 3-3-3-3-3
-increase to desired load

For time:
50 burpees
50 KBS (35#)

12-9-7
squat snatch (115/75)
chest to bar pull-ups

then

2 minute row:
90 seconds @ 50% effort
30 seconds max effort

2 rounds

7 Mins of Heaven...I mean Hell.
AMRAP 7 of Burpees.
this was a good one. kept a pace through it all and made sure i was constantly moving.
Had a goal in my head of 100+. 110 would be nice and I scored 113! 4th at the box and very happy!

Fran

21.15.9

Thrusters 95/65

Pull-up

Rest exactly 3 min then:

30 Ground to Overhead 95/65 (Rx+ 135/95 “Grace”)