AMRAP, 20 minutes:

95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 reps

7 rounds

5x2

Ended at 95... nailed 1 rep, but lost balance couldn't trust myself.

WOD : “Fran meets Grace”
21 Thrusters 75
21 Pull Ups
10 Clean and Jerks 95
15 Thrusters 75
15 Pull ups
10 Clean and Jerks 95
9 Thrusters 75
9 Pull Ups
10 Clean and Jerks 95

Not as hard as expected. The clean and jerks were the bad part, surprisingly

A) close grip bench press: build to a 1RM
75#
B) weighted/strict/assisted dips: 5, 5, 5; rest 2 min
+20 assisted machine failure at 5, 5, 3.
+
EMOM for 10 min:
10 wall balls

A) deadlift – build to a max
190#
+
10 min amrap
double unders
(EMOM perform 5 hand release push ups)

Strength / Skill:
- Work up to a heavy set of 2 Hang Snatch

WOD - For Time:
- 50 KB Swings (#53/35)
- 40 O/H Weighted Lunges (#45/25)
- 30 Burpees to Bumper Plate
- 20 Hang Snatch (#95/65)
- 10 Strict Pull Ups

5 Rounds - 7:10
5 Clean and Jerk - 115lbs
7 Burpees
9 Pull Ups

Bench Press
1x5 - 3x5
155lbs

100 double unders

3 EMOTM for 10
Deadlift - 225lbs

400m run
4 rounds - 9:50
8 Stop Goblet Squat - 24kgs
10 Bent Over Rows - 95lbs
3 HSPU

4 Rounds - no time
1x 70m Farmers Walk Carry - 70kg each arm
12 Back Extensions - w 20kg
10 Coffin Sit Ups - 15kgs

10 rounds
5 skaters each leg
40 total 5# boxer punches( did only 20 first 5 rounds)
20 ball abs w a 20#
10 push press
lateral groucho.....5 each way
4 pull ups (only first two rounds bc of elbow) last 8 did 10 closer grip reverse bench

didnt time

AM
Weightlifting
Low Back Rehab Exercises
Power Snatch (40kgx3, 50kgx3x4, 55kgx2x2)
Power Clean & 5-4-4-3-2-5 Front Squats (55kg, 60kgx2, 75kg, 85kg, 55kg)
3x6 Single-Leg Hip Thrusts + 6 Eccentric GHRs
2 minute Abs