4 rounds for time:

250m Row
200m Sprint
Rest for as long as needed

R1- 1:29
R2- 1:27
R3- 1:31
R4- 1:35

Pre-WOD:
-5X3 Power Clean/ Front Squat
65

Warm-up/mobilise

Deadlift 3(40kg)-3(50kg)-3(60kg)-3(70)-3(80kg)

then...

20 min of the following:
6 Split Clean & Jerk (20 kg) – even minutes
10 Pull-ups / Ring Rows) – odd minutes
Score - 160

Cool-down/Foam roll/Stretch

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21-24
Thrusters 100#
Chest to Bar Pullups

Reps completed 64

Pre-WOD:
-5X3 Power Clean/ Front Squat worked up to 105

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

Pre WOD
5x3 Bench Press (65-75-85-85-95)
5x3 Deadlift (145-155-165-175-185)

WOD
30 hand release push ups
30 t2b
20 hand release push ups
20 ghd
10 hand release push ups
10 sit ups

Pre-WOD:
-5X3 Power Clean/ Front Squat
(worked up to 235lbs)

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

5 X 3 Bench Press
(worked up to 255lbs)

WOD
30 ring push ups
30 t2b
20 ring push ups
20 t2b
10 ring push ups
10 t2b

5 X 3 Deadlift
315 - 335 - 365 - 365 - 345

Fran

21/15/9 of
Thrusters (65/95)
Pull ups

We will be running heats of this workout during the entire class time with a cap of 10 minutes.