Invisible Fran:
21-15-9
Squats
Push-UPs

CrossFit Total
1 Rep Max
Back Squat - 295
Shoulder Press - 165
Deadlift - I don't have enough weight at home to max out. I worked up to 325x5 instead

Strength:
1) Thrusters 3-3-3-3-3-3-3
95-115-135-155-165-175-185(2)

2) Pull Ups (dead hang) 5-5-5-5-5
35-45-55-65-75

Finisher:
3 Rounds for time
-10 Thrusters (95 lbs)
-10 Pull ups
Time: 2:20

Build your 3RM max

Strength:
4 x 6-8 reps of back squat, increasing weight

WOD:
3 rounds
50 double unders
21 kettlebell swings

12 pull ups

Back squat
45 (8) - 75 (6) - 95 (6) - 105 (6)

WOD:
14:42...did 10 double unders during 1st round and 10 during last round. All others were 2:1 singles. My arms did not want to take the beating today. I really really need to work on my double unders.

Used 35# for the kb swings and did kipping pull ups.

AMRAP @ 90% of 1RM Deadlift in 12 minutes

EMOM 1 additional burped i.e. minute 1, 1 burped, minute 2, 2 burpees...
+ minutes 1-4 do 30 DU after burps, minutes 5-8: 20 du, minutes 9-12 10 du. Workout is done when you fail to complete workload in a minute.
Score: is complete rounds plus burps. i.e. 14.7

5 Rounds
10 Sumo Deadlifts @ 60k
10 Burpees Over Bar
20 Sit Ups

For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups

3-3-3-3-3 of:
BB Back Squats
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE

For time:
* 80 DU
* 40 KB snatch
* 60 DU
* 30 KB snatch
* 40 DU
* 20 KB snatch
* 20 DU
* 10 KB snatch