Fran = 21-15-9 rep rounds for time of:

Thrusters @ 95#
Pull-ups

7:21

Cashout = 1x15 Deadlift
Maxed out at 240# PR

5X3 Thrusters

WOD: 6 minute clock

800 Meters
Thrusters (Rx 95/65)- AMRAP

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Unders

45 Sit Up (ab mat with soles together)

400 Meter Run

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Under

45 Sit Up

400 Meter Run

200m ski
5 power clean @ 95kg

Ski 10x500m

2 min rest between sets

120 min
Warm up for 20 min
1.Gymnastics
A. BMU practice for 20 min
- 6 x 3 = 21 reps

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 7 x 3 + 3

C. Bfly practice for 10 min
- Total of 30 reps

2.Conditioning
8 Rounds: 2 min on/ 1 min off:
A. 12 cal row + ME Cindy remaining time
Total of 4 rounds + 21 reps = 141 reps
B. 12 cal row + ME of 5 Deadlift @ 70 kg, 8 Toes to bar
Total of 6 rounds + 1 rep = 79 reps
HR 162/183

3.Accessory
A. From Friday 2 Rounds:
15+15 Single leg Reverse hyper - 30 kg
10 Around The world (Vatsaliike, ei kahvakuulaliike)
-Rest 90 s-

4x8 tempo

A: Power snatch +Snatch balance up to heavy
B: Squat snatch doubles 90-95%
C: Clean pull @110% of max squat clean

Floor Press 6 times 10