Complete 75 Thrusters

while completing the 75 thruster
EMOTM stop and do 3 burpees

"Fran"
21-15-9
Thrusters (95/65 lbs)
Pull-ups

Bench Press 5-5-5
[155-160-160]

5x5 Back Squat - 275
5x5 Strict Press - 135

3 rounds - 10 Jack Knives, 10 Bulgarian bag swings (1 @ 20, 2 @35)

10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves
Push Down, Drag Back Sled @ 5 plates
10 Rope Waves

2 - 1 mile runs

Hollow Rock for 1 Minute
(Lie on your back, place your arms overhead, and rock smoothly
back and forth like a rocking chair.)
Arch Rock for 1 Minute
(Lie on your stomach, place your arms overhead, lift your heels
with straight legs, and rock smoothly back and forth like a rocking chair.)
Ten one legged squats, left leg
(Hold your jump rope strung over your pull-up bar for balance and
assistance if you've not developed the fitness for this yet.)
Ten one legged squats, right leg
(Same assistance if needed.)
Repeat the above twice for a total of three circuits.

Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters

5 rounds, 2 minutes each:
Run 200m
Max Rep Thrusters (95/65 lbs) <--> first round @95, subsequent @75
[6-10-8-7-7]

4 Rounds:
Run 400m
Rest 2 min.
[1:30-1:30-1:32-1:32]

3 Rounds of 4 Exercises (1 min on, 1 min off)

Wall Climb (6,9,8)
Shoulder Overhead (19,20,22) -- 10KG + Bar
KettleBell Swings (30,25,25) -- 16KG
abmat situps (28,21,24)