100 pull ups, 8:05

1min. rest

100 CAL row, 5:46

then

5 rounds
6 box jumps @ 30"
10 sumo deadlift high pulls #95

Find 1 RM Shoulder Press

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups

- 20 Situps
- 20 Squats

Record total REPS. For example 1 round = 80 reps

Find 1 RM Shoulder Press

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups

- 20 Situps
- 20 Squats

Record total REPS. For example 1 round = 80 reps

Front Squat 5/3/2/1/1/1 worked up to 315#

---

10/9/8/7 to1
1/2/3/4 to 10

Front Squat 205#
Grasshopper

Work: Bench­mark Work­out — “Megan“
3 Rounds of
21–15-9
Burpees
KB Swings
Dou­ble Unders / Triple Singles
I did singles 63,45,27

Find 1 RM Shoulder Press

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups

- 20 Situps
- 20 Squats

Record total REPS. For example 1 round = 80 reps

21.15.9
Thrusters 95#
Pullups

Beat my old PR by 1:17! WOOT

Warm Up
50 Walking Lunges
40 Kettlebell Swings (light)
30 Barbell Push Press (light)
20 Sit Ups

Skill: Power Clean (didn't really make it past this. did about a hundred reps of practice tho)

21.15.9
Thrusters 95#
Pullups

PR by 2:40, congrats to everyone taking a ride on fran today.

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups