Strength/Skill

Back Squat
3x3x3x3x3 (135 lb)

WOD
5rds of this for time:

15 Wall Balls (20/14-15 Rx)
20 Sit Ups
10 Tire Flips

Begin at 0:00

For time:

10 thrusters @60/40kg
5 burpee bar muscle-ups
10 thrusters
5 burpee muscle-ups
10 thrusters
5 burpee muscle-ups
10 thrusters

Scaling :10 burpee C2b , @50/35kg

Begin at 30:00

3 rounds:

14 Kipping hspu
7 deadlift @120/80kg

Begin at 45:00

2 rounds:

250m shuttle run ( 25x10m)
75 double-unders
25 toes to bar

Timecap: 60mins

Strength/Skill

Deadlift
5x4x3x2x2x1xPR? (235 lb)

WOD

30 Curtis Press (95/65Rx)

Hang Clean
R Lunge
L Lunge
Push Press

Metcon:

3 Rnds: 400m run, 10 Push Press (135lbs), 20 V Ups, 30 KBs (53lbs)

Time: 16:10

Openeiden tekijät lepooo

How did it go?

21-15-9
OHS 135#
Bar facing burpees
*5 Muscle Ups however you can get them in between sets

Then 50 ring dips.

FOR TIME

Always do 24 Double unders before each round

• 1 Deadlift 120kg
• 2 Ropeclimbs
• 3 Hang power Cleans 50kg
• 4 T2B
• 5 S2O 50kg
• 6 Kipping Pullups (No butterfly)
• 7 Air squats
• 8 Pushups
• 9 Cal Assault Bike
• 10 Handstand Pushups
• 11 Burpee Box jump overs (High jerk Box)
• 12 75kg sandbag to High jerk box

21-15-9
Thrusters
Pull Ups

First Rx Fran!

Amrap in 1min, rest between as needed.

Puristusvoima
Istumaannousu
Etunijapunnerrus @90astetta
Toistokyykistys

7-deficit HSPU
run 200m
21-kb swings 62#