4 rounds for time of:
5 Pullups
200 m sprint
10 front squat 25/40
200 m sprint

Buy In:
5 x 6 reps of back squat, 95-105-115-125-145

WOD:
3 rounds
50 double unders (2 to 1 sub)
21 kettlebell swings 35#
12 kipping pull ups

Double unders are my goat!

Cash Out: tabata situps to 100 reps - 6 rounds

QUALITY:
- 20 Hollow Rocks
- 20 V-ups.
- 40 sec. back extension hold (6/4 kgs).
- 40 Toes to bar.
- 60 Limpiaparabrisas.
- 60 Plank hold. 1 arm and 1 leg up.
- 70 Mountain climbers.
- 60 Plank hold, changing arm and leg up.
- 60 Circles with Medicine ball (6/4 kgs).
- 40 Lateral crunches (20 + 20).
- 40 sec L hold with medicine ball (6/4 kgs).
- 20 roll outs.
- 20 Hollow rocks.

In a team of two, Complete as many rounds as possible in 8 minutes of:
30 kg push press

One athlete works while the other completes a 200 m sprint. Reps only count when the other athlete is running.

Rest 2 minutes, then

Complete as many rounds as possible in 7 minutes of:
Kettlebell swings, 24 kg

One athlete works while the other completes a 200 m sprint on the rower. Reps only count when the other athlete is rowing.
Rest 2 minutes, then

Complete as many rounds as possible in 6 minutes of:
Burpees

One athlete works while the other holds a 20 kg plate overhead. Reps only count while the plate is overhead. .

Post total reps

3-3-3-3-3 of:
BB Back Squats
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE

For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups

Strength:
4 x 6-8 reps of back squat, increasing weight

WOD:
3 rounds
50 double unders
21 kettlebell swings

12 pull ups

Back squat
45 (8) - 75 (6) - 95 (6) - 105 (6)

WOD:
14:42...did 10 double unders during 1st round and 10 during last round. All others were 2:1 singles. My arms did not want to take the beating today. I really really need to work on my double unders.

Used 35# for the kb swings and did kipping pull ups.

Build your 3RM max

Strength:
1) Thrusters 3-3-3-3-3-3-3
95-115-135-155-165-175-185(2)

2) Pull Ups (dead hang) 5-5-5-5-5
35-45-55-65-75

Finisher:
3 Rounds for time
-10 Thrusters (95 lbs)
-10 Pull ups
Time: 2:20

Invisible Fran:
21-15-9
Squats
Push-UPs

CrossFit Total
1 Rep Max
Back Squat - 295
Shoulder Press - 165
Deadlift - I don't have enough weight at home to max out. I worked up to 325x5 instead