3 rounds

500m row (or .6 miles airdyne, whichever is available)
12 deadlifts @ bodyweight (150lbs)
21 box jumps 20"

Time 15:59 (struggled with the DL's surprisingly but did the BJ's unbroken to try to make up time)

Mobility work

Tabata double unders

Box Jump progressions to 30''

EMOM 12 min
1 Deadlift 155#
3 Burpee 1' target
5 KB Swing 1.5 pood

then

400m farmer carry 55#

Run 1 Mile
First half 3:29
Second half 3:12

Time Cap:20:00

25 Kb Swing 24kg
7 Push Press 61kg
400 Mts Run

A: 10min emom
Odd: 3x prowler push away
Even: 3x plyo push ups
B: Bench press 8x5, sista setet amrap rpe 8
C1: strict chin ups 3xMax
C2: seated sa Kb press 3xMax
D1: reverse flys 2set
D2: bb upright rows 2set
E: cable triceps push downs dropsetx3

Strength:
Log presses
5 @ 130#
3 @ 150#
2 @ 160#
10 @ 130#

Farmers carries @ 400#

Snatches
5 @ 135#
5 @ 165#
3 @ 185#

Squat cleans
5 @ 135#
5 @ 185#
3 @ 225#
2 @ 245#

15:00 AMRAP:
Swim 100'
10 pushups
Swim 100'
10 Situps

5 rft
20 MB Cleans 9kg
200m Run

Skills:
4 rounds:
High box jump 3-5 jumps (salte 75cm + 5 discos de 15kg)
Rusian kb swing with elastic band 12-15 reps
Isometric ab (planch) with 15kg in the botton (en el culo) 30-45 seg
Pajaro con banda elastica 12 reps
WOD
5 rounds:
8 box jumps 75/60cm
10 ttb
12 kb swing 24/16kg
Tarda 8:08seg

For time
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

FRAN! 21-15-9 Thrusters (95/65) Pull ups You have heard of Fran, now it is time to get a baseline. This workout is more of a test than a workout. We will retest at a later date.

7:47 @ 75#