After Karen and Heavy Grace (no rest)
21-15-9
Thrusters @ 40kg
Hand Release push ups

For Time:
150 wall balls 8kg
10ft target

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10

Thrusters (rest : work = 1:1)
- 40kg x 21, 40kg x 15, 40kg x 9

Calf Raise (each leg + machine weight):
- 40kg x 8, 50kg x 8 x 2

Hamstring Curl Machine (left leg only):
- 19kg x 10 x 2, 21.5kg x 10

after completing Karen and started Grace at 10:00 mins after starting Karen

For time

30 Clean and Jerk @60kg

15km ride at medium tempo = 28:30s

5 rounds:
- 20 air squat
- 20 push ups
- 20 sit ups

Done after completing Karen and then Grace. Started Fran 20:00 mins after starting Karen.

"Fran"
21, 15, 9
Thrusters @ 40kg
Pullups

30 Clean and Jerks (65)

400 Meter Run
50 Double Unders- 250 singles
35 Kettlebell Swings ..yellow-35?
50 Double Unders -250 singles
35 Overhead Squats - red bar- 45
50 Double Unders - 250 singles
35 Burpees
50 Double Unders -250 singles
400 Meter Run

4 Rounds

100m run
5 muscle ups, or sub the progression
100m run
10 clean and jerks 145/105
20 overhead walking lunges 45/25

Subbed muscle ups to the seated position; no bands, no jumping to the dips; felt pretty good...i feel muscle ups in my not so distant future