250m Row
15 band pulldowns (Green band)
5 Squat jumps
2 Deadlifts (275/185) used 225#

15 push jerks (30# DB)
15 Bent over row (30#DB)
15 DB crunch (30#)

Ran to the old school and back!

4x5 high ring dips
1x 5+ ring dips (6)

17 -> 1 & 1 -> 17
Med Ball Clean (20#)
AKS (54#)

Got to 4 -> 14

All with 35# DB's

30 Squats
20 PP/PJ
10 burpees to DB's

"Fran"
21-15-9
Thrusters (95#)
Pullups

Had to use red band for pull ups

25 Russian Twists (20# MB)
25 Sumo Squat w/ MB

20 Wall Ball (20#)
30 Ab mat situps
300m Row

1 Outdoor KBLW (35#)
10 Indoor thrusters (95#) used 75#
15 Supermans
250m row