20 min. AMRAP:

Run 400 meters
Max rep Pull-ups

Post total pull-up reps

P.S. If you would like to pitch on a med ball for Dustin's birthday
please try and bring some money today. I would like to get it
ordered tomorrow. Thanks!

Warm Up
10 TGU's each hand

WOD
For time
30 clean and jerks (135/95)

Post WOD:
2 x 200m farmers carry- 70lb kb

Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

21 Thrusters
21 Pull Ups
50 Dubs (100 Singles)

15 Thrusters
15 Pull Ups
75 Dubs (150 Singles)

9 Thrusters
9 Pull Ups
100 Dubs (200 Singles)

For the record I did much better than my last time doing Fran at the same weight and without the jump ropes. It just sucked terribly! I used the black and blue bands for the pull ups - which was bearable.

Metcon:

5 Rounds - 5xDL (155lbs), 5xClean (155lbs), 5xPress (155lbs)

Time - 7:59

Thruster
5-5-3-2-1-1

Cash out:
AMRAP in 7 minutes
30 reps Thruster 45/75#
30 reps Thruster 65/95#
30 reps Thruster 85/115#

Result: 175# PR / 49

For time complete:
500 Meter Row
12 Power snatch (65/95#)
12 Burpees
2 Rope Climbs
9 Power snatch (65/95#)
9 Burpees
2 Rope Climbs
6 Power snatch (65/95#)
6 Burpees
2 Rope Climbs
3 Power snatch (65/95#)
3 Burpees
500 Meter Row

Result: 12:51, Rope pulls

Max reps unbroken strict hspu.
Scale if needed with abmats, goal is to do +5

as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch

5 Rounds for time of:
400 Meter Run
50 Kettlebell Swings (35/55#)