Pre-WOD
Heavy Thruster
3-3-2-2-1-1-1
135, 155, 175, 185, 205, 215, 225

Fran
21-15-9
Thrusters (95/65#)
Pull-ups (MOD: jumping)

Clean and Jerk, 3 x 5 sets @ 145#

Curtsy Lunge, 8 x 3 sets @ 120#

Warm Up: 400 M Run (round about), Goal Time: 1:50

AMRAP in 10 Minutes:

1st round: 3 thrusters, 3 pull-ups
2nd round: 6 thrusters, 6 pull-ups
3rd round: 9 thrusters, 9 pull-ups

Continue adding three reps to each exercise per round.

65 lbs for thruster

21-15-9
Thrusters (95#)
Pull ups

Warm Up: Over Head Squats 5X3sets

Goal: 5:40

For time:

135 Pound Front squat, 20 reps
30 Box jumps
40 KB swings, 45 pound
50 Dumbbell thruster, 25 pounds

Burpees: 20-19-18...3-2-1
walk to other side of room between each set

Strict accessory 5 rds:

10 ttb
10 hspu
5+5 suitcase SL

20 GHD sit ups
5 clean and jerks 95#
10 wall balls 14#
10 box jumps 24"
10 pull ups (mod. Puple band)

20 min AMRAP

Run 400 meters
7 push-ups (1st round gpu)

AMRAP 10
10 power snatches
50 double unders

@ 85 lbs, hang

3 rounds + 1