"Fran"

21-15-9 rep rounds of

Thrusters, 95 lbs / 65 lbs
Pull-ups

1 x 20 + 3 x 10

Add 5kg to previous week

Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

2 sets of 6 reps

Back squat
- 1x5@65%
- 1x5@70%
- 1x5@75%
- 1x5@80%

Front squat:
1x5@60%
1x5@65%
1x5@65%
1x5@65%

Deadlift 4x6.

15 Min to find 1RM deadlift

RX Barbara
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3-minute rest after each round

Scaled Barbara
5 Rounds for time:
10 Jumping Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
3-minute rest after each round^

(Time Cap 40:00)

"Blake"

4 rounds:

• 30m walking lunge with 20 kg/15 kg plate held overhead
• 30 box jump 60 cm/50 cm box
• 20 wallball shots 9/6kg
• 10 handstand push-ups

TC 30 min

Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

EMOM
3 power cleans
3 front squats
3 push jerks

RX : 84/61kg
Scaled: 60/40kg

20 round cap.

Same weight as you had the first time!

Overhead squat, seven heavy singles.