12 Rounds
45 sec. work/15 sec. rest

Row (Calories)
AS
Pushup(Situps)

Keep a total running count

“Fran”

21-15-9 Reps Of:

Thrusters (95/65)

Pullups

11:03
(lp) Purple band

8 Min AMRAP:
3 Thrusters (95/75)
3 Bumperplate Burpees (45/25)
3 Wall Walks

Moderate pace

12 Minute AMRAP:

10 Overhead Squats (75/45)

15 Kettlebell Swings (1.5/1)

20 Double Unders

5+5KB Rx

A) 5 Minute AMRAP:

Max rep Skin-The-Cats

*Post Reps

B) 5 Minute AMRAP:

5 Ring Pushups

5 Ring Rows

10 Box Jumps (24″/20″)

A) 10
B) 2+something (ROM)

Boksikyykkyjä koska hyppääjän polvi, tuntu hyvältä pitää raskaita tankoja niskassa

Complete as many reps as possible in 7 minutes of:
Burpees

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

EMOM
Power Clean
Hang Power Clean
Jerk
-all movements in the minute
Every 3 minutes increase weight
155, 160, 175, 180, 185, 190, 200