Pre-WOD:
-Front Squat 7X3
all sets @ 80% of 1RM

"Fran"
21-15-9
-Thrusters (#95/65)
-Pull Ups

3 rounds

18 Pullups
10 T2B
21 Overhead Walking Lunges with 20k plate
400m run

Pre-WOD
Tabata Air Squats (Rest at the Bottom of Squat)

WOD
On the minute, every minute, until failure:

Minute 1: 1 Burpee
Minute 2: 2 Pull Ups
Minute 3: 3 Burpees
Minute 4: 4 Pull Ups
etc....until failure

As the title says 55kg bench press

WoD 1. On the minute for 3 minutes:

3 Squat Cleans
Increase weight each minute from around 60-65% of 1 Rep Max in the first minute to 70-75% in the second minute and 80%-85% in the 3rd minute.

WoD 2. Tabatas

• KB Swings (24/16kg) 8x (20s work + 10s rest)
• 1 min rest
• Wallballs (8/6kg) 8x (20s work + 10s rest)
• 1 min rest
• 7m Shuttle Sprints 8x (20s work + 10s rest)
• 1 min rest
• BF Sit-ups 8x (20s work + 10s rest)
• 1 min rest
• SDHP (24/16kg KB) 8x (20s work + 10s rest)

Lowest score counts, sum the total of all exercises.

AMRAP 25'
10 Hang power cleans (40kg)
20 toes 2 bar
400m run

3 rounds, 10HPC, 20T2B

1 mile run
100 pull ups
200 push ups
300 squats
1 mle run

Partitioned into 20 Drs of 5,10,15

• 45 Double Unders
• 20 Ring Dips
• 5 rounds of
  • 5 Deadlift 120kg
  • 5 Bench Press 55 kg
  • 10 Wallballs 8kg
• 20 Ring Dips
• 45 Double Unders

Lots of rest on this one, the wall-balls really killed me.

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

• Ring Rows
• Toes2Bar
• Back Extensions
• Burpees
• Thrusters (35/25kg)

Pre-WOD
Find 1RM Clean (Power or Squat)

WOD: For Time-
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups