Hang Clean
3-3-3

W.O.D.
3 Rounds
5 Hang Cleans 155/105
15 Body Rows
30 Mountain Climbers

//

53-73-78

100 ab mat sit ups
100 ring push ups (mod)

13:01:03

4.5 miles on the treadmill

5 Rounds:
30 KB Swings 30
10 Thrusters 65

4 Rounds:
10 Pull-Ups
10 Thrusters 65
10 Burpees
10 Box Jumps 24"
20 Wall Balls 14

Partner WOD

25 Min AMRAP

50 Burpee Buy in

then rounds of

50m Sandbag Shuttle

20 Sandbag Squats

20 Pullups

For Time:
Double unders and sit ups
50 each, 40 each, 30 each, 20 each, 10 each

3 Snatches
EMOTM - 10 minutes

• 55 and 65 lb after the workout
• 200 situps

Baseline: Pre-SOP and box breathing, then ROM Drills.

Endurance: Run 6 mile, 90 burpee, break it up as needed
4 mile, 60 burpee: 49:44.1 minutes

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

For time:

>Dumbbell Fran:
21 - 15 - 9
dumbbell thrusters
pull-ups

and

> Fran's Little Daughter:
15 - 10 - 5
dumbbell thrusters
push ups

Fran time: 9:26