Fran rest 2 minutes Grace

Fran took me 9:27 RX'd, my slowest Fran time in quite a while, I think I was sandbagging because I had Grace coming up... quite upset with myself

2 min rest

Grace finished at 18:40 RX'd so it took me 7:13

Three rounds

20 Pullups
30 pushups
40 situps
50 squats

Rest 3 minutes between sets

1. 4:20
2. 5:40
3. 7:02

3 rounds:

400m run
35lb weighted lunges 100 feet
20 kb clean and press 35lb

1rd of DT
(12 Deadlift, 9 Hang Power Clean, 6 Push Jerk @ 155#)
2rds of Cindy
(5 Pullups, 10 Pushups, 15 Squats)

*EMOTM 4 burpees

12 Minute AMRAP:

12 Box Jumps (24″/20″)

6 Thrusters (95/65)

6 Bar Facing Burpees

*Post Rounds.

5 + 6 thursters

Power clean 1-1-1-1-1-1-1 reps

115-125-135-145-150-155-165F

Vondelpark - center- home

Sets of strict press, increasing weight each time, 5x5 reps

55# - 65 - 70 - 75 - 80

2:00 on, 2:00 off for 4 rounds of:

12 KB swing (M 55# / W 35#)
9 box jump (M 24" / W 20")
6 handstand push-up

Score reps.

Deadlift & Back Squats
21-15-9

For Time

Scaled at 135lb DL, 95lb BS