50-40-30-20-10
single jump rope x3
Sit Ups

"Diane"
21-15-9
Deadlift 225/155--- 105
HSPU--- hand realease pushups

Grace

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster----

Pull-ups--- jumping pull ups

3 rounds for time:
400m run
21 Kb swings (purple)
12 pull-ups

Weightlifitng
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx3)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2)
5-4-3 Back Squats (90kg, 100kg, 110kg)
5x5 Jump Squats
Half-Tabata Plank Hold (with extended arms)
3x5 Eccentric GHRs
3x5 Single-Leg Hip Thrusts

Strength
5x3 Back squat
Then ME @ 80% 3RM

85, 115, 125, 135, 145
10 reps @ 115

WOD
7min AMRAP
3, 6, 9...
Front squat (115/75)
Box jump (24/20)

RX. 5 rounds + 15 reps.

“Jump Down”

For time:

50 DU, 10 squats,
40 DU, 20 squats,
30 DU, 30 squats,
20 DU, 40 squats,
10 DU, 50 squats ( 12:23 )

rest 3 mins.

then
max T2B in 3 mins. (16 reps)

Wendler:

Back Squats: 2x225, 2x245, 5x270, 5x290, 5x305

21-15-9 Reps of:

185 lb Deadlift
Strict Pull Ups