20min cap
Row 3000/2500m
200 DU
amrap ring dips
-Row 10:58 (finished at 1:49.2 pace) first 500 below 1:50, next below 1:45, next 1.5k below 1:50, next 500 below 1:45, last 500 about 1:55
-6:31. DU kept hitting ceiling so cut short the 400 was supposed to do. felt like was wasting my time. not as bad as after shoulder intensive workout, e.g. 150 wall balls.
-finished with 24 ring dips in last 2:30. still a weakness.

AMRAP in 20 Min. of:
- 6 Deadlift: 155 lbs
- 12 Push Up
- 9 Box Jump 24/20″

Total: 9 + 2/3 + 3

For time:
21-15-9 of
Deadlifts (225/155)
Burpees

Warm Up:
2x
5 Roll Up Squats
10 Toes to Bar
30 second Handstand Hold
20 Sledgehammer Swings

Mobility:
Hip flexor on wall
Shoulders on bands

Max Effort:
Shoulder Press
5x 2
95 lb. (going light all month)

MetCon:
4x
7 Power Cleans @ 135 lb.
10 Push Ups
13 Sit Ups

10 SC - 30 DUs
9 SC - 30 DUs
8 SC - 30 DUs
.
.
.
.
1 SC - 30 DUs

115# SC

21-18-15
KB Swings 2 pood
KTE
Dubs

‘Running Fran’
AFAP
600m Run
21 Thrusters 25 kg
21 Pull Ups green band
400m Run
15 Thrusters
15 Pull Ups
200m Run
9 Thrusters

20 min minus 9 thrusters

A.

3 sets of the following:

Front Racked Reverse Lunges, 10 reps per leg @ 2011 (65lbs)

Rest 30 sec.

Side planks - 30 sec./side; no rest b/t sides

Rest 30 sec.

B.

For max reps/calories:

3 min. of rowing (cal)

1 min. rest

3 min. burpees

1 min. rest

3 min. thrusters (55lbs)

5 Rounds Max Reps
- BW Bench Press (50 reps)
- Pull Ups (90 reps)

12 minute AMRAP of:

5 Deadlifts (185 lbs)
7 Burpee over box
9 Kettlebell (45 lbs)