Strength

Front Squat 7rm

DB Rows 3x max reps

Wod

5 Rounds

10 Kettlebell Swings 70/55 *Russian Style

Sprint *To the black and back

Deadlift 3-3-3-3-3

105, 110, 115, 120, 125

1-1-1 (just for fun)

135-140-145 (my body weight!)

Overhead Squat 2rm

2x max reps @ 80% of 2rm

98#
72# workout

Wod

7 Rounds

1 minute on, 1 minute off

2 Power Snatches *As heavy as possible

with the time remaining in the one minute, do as many double unders as possible

Score is max weight lifted (Added up) and double unders.

If you fail a lift, you may not try to repeat that failed rep during that minute.

Wod

“Fran”

21-15-9

Thrusters 95/65

Pull Ups

Cindy

20 Min AMRAP

5 Pullups
10 Pushups
15 Air Squats

500m row x2 rounds level 7
60 single jump ropes
50 air squats
40 ab mat sit-ups
30 push-ups
20 ring rows
60 single jump ropes
then...
500m row level 7

I used 65 lbs for the Thrusters. 2 green bands for the pull-ups and did 42 singles instead of the 21 Dubs

Skill
Snatch - 60kg
9-6-3 reps of: Weighted Strict Pullups 16kg (60s rest)
3x5 Weighted Leg Raises 3kg (60s rest)

Strength
1-1-1-1-1 Front Squats
(80kg - 90kg - 100kg - 110kg - 120kg PR)
1-1-1-1-1-1-1 Deadlifts Dynamic Effort
(80kgx5 - 90kg - 100kg)

WOD
EMOM for 5 minutes:
10 T2B
10 Burpees

7 rounds of:

200m
10 Wallball (20 lbs)
10 Hanging cleans (95 lbs)
10 box jumps (20")
10 Toes to bar

For time:

Row 1000 meters
45 pound Thruster, 50 reps
30 Lat Pull-down, 130 pounds (pull-up machine taken)