AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (75/50)

3 X

21's Bicep curl
20 Tricep pull-down
15 Lateral pull-down
15 Plate frontal raise

Pre-WOD
3-3-2-2-1-1-1 bench press
135-155-165-175-185-195-failed 205

For Time
800m run
125 push-ups
Every break 60m farmers carry (53/35#)
800m run

Post WOD
3min plank

30 Snatches #135

Work up to a 5RM deadlift
175lbs

30 - 20- 10 -5
pullups (mix of kipping and strict on blue and green)
deadlifts (85lbs)
12:11

Pre-WOD
Heavy Thruster
3-3-2-2-1-1-1

Fran
21-15-9
Thrusters (95/65)
Pull-ups

Killed it.

5 Rounds:

8 Hang Cleans #135
8 HSPU
8 Pull Ups
8 Box Jump "30

Warm up / Dynamic stretches

3 rounds of:

15 Concrete bench jumps apprx "20
225m run
15 burpees
225m run
15 flutter kicks (4 count)
225m run
10 pull ups
225m run

Cool down strecthing

21-18-15-12-9
Dead lift
Hang power clean
Front squat
Push jerk
(95/65)