Fran
21.15.9
Thrusters 95 lbs
Pull-up

Rest exactly 3 min then:
30 Ground to Overhead 95 lbs

Lift:
Heavy Back Squat
185-5
205-5
205-5

WOD:
Total 205
6 Rds/Mash
30 sec on/15 sec off
KB Swings 2pood – 59
Sit Ups – 78
Row Cals – 68

Ran the Atlantic City 10k.
Finished strong, but had issues with identifying the finish line, poorly designed.

Lift:
Bench Press
185 – 5
205 – 3
225 – 1

WOD:
21-15-9
Squat Snatch 95lbs
Pull Ups

3 rounds for time of:
10 L-pull-ups
20 Toes to bar
30 Burpees
Run 800 meters

Press: 10 rds + 8
DU’s: 8rds + 10 in 20th minute

WOD:
Press 95lbs
On the minute every minute complete ascending repetitions of the press. 1st minute 1 press, 2nd minute 2 presses, etc..
-Once completed
Rest 1 minute
then:
Complete Double Unders by 2’s (2, 4, 6, 8, etc) on the minute every minute for the duration of a 20 min running clock.

Part 1 Rx’d: 8 rounds + 1 HPC in the 10min cap
Part 2 Rx’d: 1000m row + 17 burpees in 6min cap
Part 3 Rx’d: 50 BoxJumps + 49 HR’s in 5min cap

Each min on the min for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

19 solid rounds
+ (6) 5 burpees buy-ins
+ (5) additional rounds
————————————
30 rounds in 30 mins

3 Rds
15 Push Press 95lbs
15 T2B

Lift (Post WOD):
Deadlifts –
235 – 255 – 275 (PR)

100 Burpee Pull Ups