Row 200 meters
1 min rest + left over form row
HRPU 21, 19, 18
1 min rest
Burpees 12, 12, 10
1 min rest
Front Squats 10, 13, 13 (first round, 95, second and third, 65)
1 min rest
KBS 15 (Only For One Round)
3 rds.

3 rds.
Row 200 meters
1 min rest
HRPU (38, 32, 26)
1 min rest
Burpees (15, 15, 13)
1 min rest
Front Squats (10, 10, stop)
1 min rest
KBS 2 pood (20, 18, stop)

10 Thrusters 95#

10 Ring push ups

10 Rounds

Did the ring push ups for the first two rounds. Switched to Med Ball push ups after that. Still smoked after the Murph from Saturday.

150 Box Jumps for time!
24"

1 Round for time:

60x Push-ups
50x Kettlebell swings (50 lbs)
40x Upright row (65 lbs)
30x Pull-ups
20x Ring dips

After each exercise do:

40x Double-unders

Back Squat 3x5
145-170-190 (pr)

Two Position Clean 5x2
95-100-100-100-105

FRAN!!!!!!!! - 6:09 2+ min PR

then...
5x200 with 20# slam ball
3x250 meter row (started storming so I had to resort to this)

Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM

3 @ 280
3 @ 300
1 @ 320

Metcon, for time:
21 front squats (135/95)
18 HSPU
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

Pretty off day. . . the good ones can't come everyday!

Elizabeth for time, 21-15-9 rep rounds of:

Cleans at 135 lbs
ring dips

3 Rounds for Time:

12 Deadlifts
6 Hang Power Cleans
8 Front Squats
4 Split Jerka
2 Front-Rack Lunges

All with 1 bar (I used 75lbs)

Tabata of:

Bent over row (40 lbs)
Situps (I substituted for push ups)
Pull ups
Wall ball (20 lbs then 15 lbs)
Double unders