A. Front Squat 3,2,1,3,2,1 rest 3 min
B1. Row 500m @ 95% x 5; rest as needed
B2. Build to 1 RM Close Grip Bench Press

A. 275, 285, 295, 285, 295, 315
B1. 1:33, 1:37, 1:37, 1:35, 1:31
B2. 260

Run 800m: 3:42
Row 800m: 3:30

Fran:
21,15,9
Thruster (75#), pull up (strict x 14,10,6)
Time:

Dead:
X20 3 rounds

10,9,8….1

Burpees

Medball cleans 20/14

Box jumps 24/20

Toes 2 bar

Yes to jumping!!! I jumped on stacked plates...hey, I jumped. Everything else wa

Skill: Kipping for Toes 2 bar and knees 2 elbows

Then,

3 Rounds

1min Wallballs 20/14

1min Abmats

1min Goblet squats 1.5/1p

1min Row for calories

Rest 1min between rounds

Score is total reps and calories

50 medball cleans
25 partner burpees
100 wallballs
25 partner burpees
150 OH lunges
25 partner burpees
200 abmats
25 partner burpees

1. For Time
   50-40-30-20-10
   Med ball C&J
   Ab mat sit ups

2. Bench Press
   7x3

1. Metcon
   AMRAP 12:
   70 Double Unders
   50 Burpees over the Bar
   30 Squat clean Thrusters, 135/95
   10 MU

2. Snatch Technique
   EMOMx5: 5 TnG Snatches

5 RFT

12 deadlifts
9 hang cleans
6 push jerk

11:20

10,9,8….1

Burpees

Medball cleans 20/14 [8]

Box jumps 24/20 [20", stepups]

Toes 2 bar [bar - knees up]

Skill: Kipping for Toes 2 bar and knees 2 elbows

Then,

3 Rounds

1min Wallballs 20/14 [10]

1min Abmats

1min Goblet squats 1.5/1p [orange/green]

1min Row for calories

Rest 1min between rounds

Score is total reps and calories [178]