Run 20 minutes
EL 10 minutes

21-15-9
KBS (16 kg)
Situps

Warmup
5min of DU practice

WOD
Open 12.4, 13.3
12min AMRAP
150 WB (20/14)
90 DU
30 MU

RX. 180.

Warmup:
7 Lap Jog
Dynamic Warmup

Strength:
Front Squat
20min. to establish your 3RM

WOD:
Fran
21-15-9
Thruster 95/65
Pullup

1X5@70%, 1X5@75%, 2X3@80%, 1X2@85% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec

Strength:

MB Sit ups x 50

MB OH Walking lunges x 50

Push Up on MB x 50

MB Sit ups x 50

for time

20 Min AMRAP
50 Wall Balls
40 Abmat Sit-ups
30 DU's (90 Singles)
20 Kettlebell Swings 1.5/1
10 Push-ups

10 minute EMOM

odd minute ME KB C&J @ 44#
even minute rest

then 10 minute EMOM

odd minute ME KB Snatch @ 53#
even minute rest

score is average for each EMOM

9.6
15.4

20 min, 1 min on, 1 min off planks

1 min squats
2 min du's
3 min pushups
4 min russian kb swings (70#)
5 min chin ups

35-21-40-60-26

3-3-3+
DL
245-285-325 (6)
Felt like I could go more

8 rds (untimed)
alt between farmers carry (115 each)/130# sandbag over shoulder
10 burpees

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

105/125/125/135/140
140/140/145/150/160 (x2)
135/135/135/140/150 (x3)

Had 2 failures on the last set of PP and PJ. Still lifted heavier than last time.