5x12 Incline DB Press
5x12 Neutral DB Press
5x15 Fly
5X10 Dips
5x10 Push-Ups
5x15 Lateral Raise

plus windmill warm-up
OH hold 4x 30s
5 minute FLR buy-out

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#

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#