"heavy Fran" for time:

21-15-9
Thrusters 135/95 lbs I did 115
Weighted pull-ups 45/25 lbs I did 35

WOD:

Back Squat: 5x320, 5x320, 5x320, 5x320, 5x330, 5x330
Front Squat: 5x185, 5x225, 5x225, 5x225, 5x225, 5x225

Jump Rope (speed single unders): 15 sets of 60 to 80 reps / set

No time....Just did it!

Back squat 5x5 175(3)
Front squat 3x5 165
Overhead squat 1x5 125

5 rounds for reps:

-Body weight bench press 205#, 13, 11, 11, 10, 7
-Pull-ups can't remember but each round, but totaled 101

5 rounds for reps:

-Body weight bench press
-Pull-ups

12/25, 10/20, 11/15, 11/15, 10/15

21/15/9
SDHP @24
KB Swing @24
Push ups Touching Kettlebell infront

21-15-9
SDLHP @ 24kg
KB Swing @ 24kg
Hand release push up (hands must touch KB)

5 Rounds
Run 400m
10 Burpee Box Jumps 24" (games standard)
10 SDLHP @ 40kg
10 Thrusters @ 40kg
1 minute rest (included in total time)

warmup: partner band pulls x3 each person at 30M (about 90 ft) + shoulder mobility

skill: pullups (10 min)

then

5 rounds

10 DL (225 / 145)
20 pushups
30 double unders

SKILL:Work on Pull-ups & KB Snatch
WOD:
5 Rounds of:
3 min AMRAP,
10 Kettlebell Snatch “5each arm” 24/16kg
10 Goblet Squat 24/16kg
10 Broad Jump Push-up

6+18 rx and HRPUs (got my 38 out of the way for the day :-D)