For time:
20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Begin with 4 Burpees and then, do 4 burpees every minute on the minute.

BW: 129lbs

21-15-9
65# push press
Burpee box jumps (20")

3 rounds for time:
20 dumbbell cleans (20# dumbbells)
15 double unders
10 overhead walking lunges (20# dumbbells)
5 handstand push ups

Fran

21.15.9

Thrusters 95/65; subbed 50lbs

Pull-up; with green band

• Single Arm Swing – 5 reps
• High Pull – 5 reps
• Snatch – 5 reps
• Clean and Press – 5 reps
• Racked Squat – 5 reps

All movements are performed with one arm and then swapping to the other arm without rest. After both arms are done, rest for 60 secs.

3 rounds:
-20 Double unders
-15 Hand Stand Push ups
-10 Chest-to-bar Pull-ups
-5 Power Cleans (Rx 185)

Post: Tabata Sit Ups

Metcon: 11:20 (135# cleans, "elbow-bend" HSPUs)

Sit-ups:
13-13-12-12-11-10-10-10

10 Curtis P's (65lbs)
250m Row
20 Curtis P's
250m Row
30 Curtis P's
250m Row

WOD: "Charlotte"

Overhead Squats (95/65)

Sumo Deadlift High Pulls (95/65)

21-15-9 reps for time.

Brutality....

Pair up with a partner and complete the following for time:

200 Wallballs (20/14)

200 Kettlebell Swings (55/35)

200 Box Jumps (20"14")

Only one person may be moving while the other rests.

Fran

21.15.9

Thrusters 95/65

Pull-up

Rest exactly 3 min then:

30 Ground to Overhead 95/65 (Rx+ 135/95 “Grace”)

PR for Fran 3:48 RX