Rinnalleveto+etukyykky+työntö 5x1+1+1

Pre-WOD: 3 x 8 Back Squats (75, 85, 95)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 22")
6 Hand Stand Push Ups (3 abmats)
9 Kettle Bell Swings (30 lbs.)

For Time:

30 Clean and Jerks (135/95)

Ran it at 75#

8min emom

Even: L-sit 15-20s
Odd: Voimapyörä 10-15

For time:

• 100 pull-ups (blue band)
• 100 push-ups
• 100 sit-ups
• 100 air squats

Power Clean 14 RM

Pre WOD:
1 Rep Max Thruster (65lbs)
WOD:
For Time
21-15-9
Thrusters (45lbs)
40 yards of Prisoner Walking Lunges after each set.

Used the same weight for thrusters as I did on my first Fran last week. It wasn't as much of a struggle this time so next round I will up it.

Thrusters make me cringe... LOVE it! This was a good workout.

Strength: 5x5 sumo deadlift
95(5)-105(5)-115(5)-125(5)-135(5)

WOD:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
...
2 pushups, 19 situps
1 pushup, 20 situps

Time: 47:13 - chest actually touched the ground on every single pushup. Not happy about this workout at all. Won't ever do it again (at the gym).

"Murph" for time:

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

If you have a weighted vest wear it
Partition the pull-ups, push-ups and squats as needed

30 Squat Clean and Jerk 155/105