AMRAP in 20

25 Double Unders
7 Full Squat Snatch's (155#)

Snatch 1 RM

Wendler Strength:

Bench: 5x185, 5x195, 5x205
Strict Press: 5x135, 5x135, 5x135

Open WOD 4 practice: 3 rounds of 50 WBs (20lbs) and 30 DUs - Avg time per round of 4mins

Metcon:

30-20-10-5 reps of: KBs (70lbs), V-ups, Barbell Rows (115lbs)

Time: 9:02

Pre-Wod:
1 X 20 Back Squat - 235

WOD: 3RFT
-400 Meter Run
- 21 Pull UP
- 12 HSPU

20 TGU (Total) - 15#s
2 500m rows (2:02, 2:06)
3 Min Plank
1 min L-sit (feet on ground)

For time
100 pushups (40 singles each rest)
5:18

For time

5 rounds

400 meter run

15 Overhead Squats (95 lbs, RX)

Deadlift
1×5 (Add 5-10lbs from last week)
225#

AMRAP 12 Minutes
5 HSPU
10 Weighted Step-ups (70/53) 55#
15 Russian KB Swings (70/53) 53#

5

17' Amrap
36 Box Jumps
12 DL 100/65
4 Bar MU

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

5 3:00 rounds with 1min rest inbetween:
3 Power Cleans @ 135#
6 Push ups
9 Air squats

400m Farmers walk w/ 70lb KBs