5 Rds for time

10 Tire flips

10 Tire jumps(box jumps on the tire)

1 Prowler sprint 90lb wt./ 50 feet

3x3 Shoulder Press
65-70-75lbs*

*PR for 3RM

Dead-Hang Pull Up Practice
5 (Unbroken)**

**PR for Dead-Hang (I used a mixed grip)

First Round of "Fran":
21 Thrusters (65lbs)
21 Pull Ups

2:01 (Thrusters were unbroken, Pull Ups were not)

With a CONTINUOUSLY Running Clock, do:
1 Deadlift (135lbs) and then 1 Box Jump (20") on the first minute,
2 Deadlifts and 2 Box Jumps on the second minute,
3 each on the third, and so on...

When you can no longer complete the designated reps of both exercises in the time allotted, the workout is terminated. Complete as many minute increments as possible!

11 Rounds
Total: 66 Deadlifts + 66 Box Jumps

BW: 129lbs

Pause front squat 3×1 (110kg)
—–
5 rounds for time:
10 x toes to bar
20 x kettlebell swing (24/16kg)
200m run
—–
Finisher: Abs 3×15

50 Double Unders (DUs)
15 Wide Arm Pull Ups
20 Knees to Elbows (K2Es)
15 Clean & Press (pick a weight that is going to challenge you and not give you a rest before your row)
500m Row
Carry out the above exercises back to back, on completion rest for 4
minutes, this is 1 round. Repeat 3 rounds

OHS 6-5-4-3-2-1 (to 1 rep max)

Have a massage. You've deserved it! :)

75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents (1 Tire Pull Will Equal 1 Rope Climb)
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Deadlifts 5-5-3-3-3 (135, 225, 275, 295, 315)

21-15-9

Power cleans (115lbs)
Box jumps (24")

*time cap 20min
1@climb to the maximum of the day, rest 2min

For time:
* run 600m
* 10+10 kettlebell C&J
* run 600m
* 10+10 kettlebell snatch
* run 600m
* 10+10 kettlebell OHS