Pre-WOD
Find a 1 RM Front Squat
Find a 1 RM Back Squat

WOD
3 RFT:
-50 II unders (modification-7 Burpees and 1:1)
-20 T2B

• 5 Push Press 50kg
• 10 Push Ups
• 15 Double Unders

Heavy Day
Deadlift 5-5-5-5-5 --> 95kg
Press 5-5-5-5-5 --> 42,5kg

Pre-WOD
Find a 1 RM Bench Press (205)
Find a 1 RM Dead Lift (315)

For Time: 21-15-9
-HSPU
-Ring Dips
-Push Ups

Pre-WOD:
15 minutes to find fastest 500 meter row (1:45)

WOD: 7 Minute AMRAP
-Hang Clean (#115/75)
-Box Jump (24"/20")
-3,3...6,6...9,9... etc

Dumbbell Squats
6-6-6-6-6 (6,7,8,9,10 kg)

Heavy
Ring Dips

+
AMRAP 8′
20 KB Swings (16kg)
10 Hand Release Push Ups

Results: 4 rounds + 15 KB swings

Pre-WOD:
-Front Squat 7X3
all sets @ 80% of 1RM

"Fran"
21-15-9
-Thrusters (#95/65)
-Pull Ups

3 rounds

18 Pullups
10 T2B
21 Overhead Walking Lunges with 20k plate
400m run

Pre-WOD
Tabata Air Squats (Rest at the Bottom of Squat)

WOD
On the minute, every minute, until failure:

Minute 1: 1 Burpee
Minute 2: 2 Pull Ups
Minute 3: 3 Burpees
Minute 4: 4 Pull Ups
etc....until failure