100 ab mat sit ups
100 ring push ups (mod)

13:01:03

4.5 miles on the treadmill

5 Rounds:
30 KB Swings 30
10 Thrusters 65

4 Rounds:
10 Pull-Ups
10 Thrusters 65
10 Burpees
10 Box Jumps 24"
20 Wall Balls 14

Partner WOD

25 Min AMRAP

50 Burpee Buy in

then rounds of

50m Sandbag Shuttle

20 Sandbag Squats

20 Pullups

For Time:
Double unders and sit ups
50 each, 40 each, 30 each, 20 each, 10 each

3 Snatches
EMOTM - 10 minutes

• 55 and 65 lb after the workout
• 200 situps

Baseline: Pre-SOP and box breathing, then ROM Drills.

Endurance: Run 6 mile, 90 burpee, break it up as needed
4 mile, 60 burpee: 49:44.1 minutes

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

For time:

>Dumbbell Fran:
21 - 15 - 9
dumbbell thrusters
pull-ups

and

> Fran's Little Daughter:
15 - 10 - 5
dumbbell thrusters
push ups

Fran time: 9:26

Workout of the Day
A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2111
Rest 90 seconds
For the Back Squats, I got up to 255, and then equaled my 1RM at 265. I'm still not entirely sure if I'm getting low enough, but I'm definitely getting lower than I ever had before.

B.
For time:
Row 1000 Meters
I maintained a pace of about 1:55, and finished in about 3:50.
100 Double-Unders
I fought through and finished, and I probably stringed together about 25 at one time.