60# cinder block drag
strict pull-ups

10 Minute AMRAP:
5 HSPU (Did first round kipping on wall, then switched to box HSPU)
10 KBS 1.5 pood
10 Thrusters w/ bar

5 Rounds + 10 KBS

FRAN! 21-15-9 Thrusters (95/65) Pull ups You have heard of Fran, now it is time to get a baseline. This workout is more of a test than a workout. We will retest at a later date.

7:47 @ 75#

15 Burpees

30 Supermans each leg

Paleo Chair Hold - 1min

7min AMRAP - Lunges (back foot on 4inch step)
- complete as many lunges as possible in 7mins, back knee must touch ground, every lunge is one point, change legs whenever you want
- 230 Lunges

7min AMRAP - 5 x 40kg Hang Clean + 5 Head Touch Push Ups
- 15 rounds

12mins to practice push press and push jerk
- in groups of 3 and try and find 1RM each person
- i just did a few at 40kg every so often
- spent the rest of the time teaching the 2 cute girls in my group how to do the movements! :o)

1min Plank immediately followed by 20 situps

For time
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Skills:
4 rounds:
High box jump 3-5 jumps (salte 75cm + 5 discos de 15kg)
Rusian kb swing with elastic band 12-15 reps
Isometric ab (planch) with 15kg in the botton (en el culo) 30-45 seg
Pajaro con banda elastica 12 reps
WOD
5 rounds:
8 box jumps 75/60cm
10 ttb
12 kb swing 24/16kg
Tarda 8:08seg

Time Cap:20:00

25 Kb Swing 24kg
7 Push Press 61kg
400 Mts Run

Run 1 Mile
First half 3:29
Second half 3:12

Mobility work

Tabata double unders

Box Jump progressions to 30''

EMOM 12 min
1 Deadlift 155#
3 Burpee 1' target
5 KB Swing 1.5 pood

then

400m farmer carry 55#

3 rounds

500m row (or .6 miles airdyne, whichever is available)
12 deadlifts @ bodyweight (150lbs)
21 box jumps 20"

Time 15:59 (struggled with the DL's surprisingly but did the BJ's unbroken to try to make up time)