A) 3 RFQ
300m Run
10 Flutter Kicks (4­ct)
10 Thrusters (45)

B) In 20 minutes, complete
3x3 FS (+5), 235#
3x8 C2B Chin­up, 20#

C) EMOM 7:
1 DL every minute.
Work up to 92%, 265#

5 x 45kg power snatch
10 x pull ups
15 x 9kg wall balls

4 rounds ... 1 min rest between each round

5 rounds of

10 x
box jumps 30"
Cleans 40k
KB swings 20k
Pullups
Knees to Elbow

fran Imported.

PreWod:

-1 RM Max Snatch

WOD:
-1 RM Max Dead Lift followed by a max set of Hand Stand Push Ups

Pre-WOD:
-Make Up any lifts you missed this week

-CrossFit Journal Fitness Test #3
--Tabata Air Squats (record lowest set of reps)
--4 minutes of Muscle Ups (modified:pull ups & ring dips)

WOD: "Sandy" for time:
-26 Airdyne Calories
-26 T2B
-26 Burpees

5 rounds
20 goblet squats, 32kg
10 c2b pull ups
5 gto, 155#
13:55

plan was 3 minutes per round
1 minute on each element
earn time in the first two rounds.

a) With a partner, each complete
3 rfq
15 cal row
25 squats

b) 1-2-3-4-5-4-3-2-1
db squat clean, 45#
weighted pull-up, 20#

c) 10 min mu skill work - focus on sit & dip

d) 15 minutes, 1rm snatch

did a, b through 5, took off c and d

took the day off.
this was the workout for the day:

a) 2k Row, for time

b) 3 RFQ
6 DB Snatch (60/40)
9 DB Thrusters (60/40)
12 GHD Sit-ups

c) In 20 minutes, complete
Front Squat 3x3 (+2 / +5)
3x max effort Ring Push-ups / Push-ups

10 rounds
10 burpees
10 pull ups
50 double unders
250m row

29:07

plan:
3 minute rounds
burpees :40
pull ups :20
double unders :50
row 1:00
2:50 total/round