WOD: 8 Rounds for time

100yds
20 HRPUs
100yds
20 HRPUs
100yds
20 HRPUs
100yds
20 HRPUs
100yds
20 HRPUs
100yds
20 HRPUs
100yds
20 HRPUs
100yds
20 HRPUs

FGB variation

Push-Press (95 lb.)
Mtn. Climbers (sub. for Double unders)
Deadlift (155 lb.)
Burpees (Sub. for KB lunges)
GHD Situps

3 Rounds, 1 min. at each station, 1 min. rest after each round
Score = total reps for each round

3rds for time:
Shoulder Press (10 at 40lbs dumbells)
Double Unders (50)

“Fran”

21-15-9 Thrusters 115/75, MOD 45#
Pull ups, MOD rings

Then,

“Grace” 30 Clean and Jerk, MOD #45

4 km with Mike and the dogs

First, do a heavy Fran

21-15-9

Thrusters then Pull ups 75/115

Then, do Grace

30 Clean and Jerks for time 75/115

I did 45# and would not have done one pound more. Maybe 50#. Maybe not.

1 Rep every minute for 15 minutes

5@ 70 lbs
5@ 75 lbs
5@ 85 lbs.

With Partner - 100 Wall Balls, 100 Ring Rows

Press
3 x 5 @ 85 lbs. Base weight established

15-12-9-6-3
Knees to Elbows
Kettle bell swing @20 kgs

21-15-9 of:

Overhead Squats 95#
Burpees

SWOD: bench @ 155

DWOD: Off-Season

Complete 5 rounds:

2 Front Squats @ 90% of 1 RM
Max Rep Dynamic Push Ups