15-12-9-6-3
Deadlifts (195#)
Lateral Burpees

Time irrelevant.
Huge shin lump, stopped to tape leg.

Strength

4 x 6 split lunges (3per side)
105lb

Wod

25 double unders
25 box jumps
25 deadlifts @135/95
25 wall balls
25 ring dips
25 wall balls
25 Deadlifts
25 box jumps
25 double unders

A. 1RM Hang Squat Snatch
+
15-12-9
PC (115#)
Burpee
Rest 10 min
15-12-9
PC (115#)
Burpee
A. 255
+ 4:22, 4:07

5 Rounds / Total Deadlifts

2' per round
30 Double Unders
20 Sit Ups
Max reps Deadlifts @ 185
1' rest

15-20m yoga...10m of pullups--10 sets of 10

Strength / Skill:
5x3 Front Squat

WOD - For Time:
"Fran"
21-15-9
- Thrusters (95,65)
- PU

Pre-WOD
* 5k run (24:33)

WOD - AMRAP (20 minutes)
* 20 squats
* 15 sit-ups
* 10 push-ups
* 5 pull-ups

Find 3rm for Push Jerk (20mins) 85

Then,

4 rounds

5 Push jerk (80% of 3rm) 65

10 Ring dips (green band)

200m run

Skill: The Jerk- Footwork only

then,

5 Rounds

25ft walking lunge w/ barbell 135/95

15 Knees 2 elbows

15 Thrusters (95)
Run 200m
20 Thrusters (75)
Run 400m
30 Thrusters (65)
Run 800m