WOD

Partner Fran

42-30-18

Thrusters 42.5/30kg
Pullups

1 chance on 1 piece of equipment [skier, rower or curve]
How far can you get in 1 minute?

5 minutes

3 rounds
30 DUs
10 ring dips
30 DUs
10 HSPUs

Clean and jerk 6x(2+2)

A.
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

50 wallballs 9kg/6kg
15 ring dips
15 front squats 65kg/45kg
50 DUs
15 push ups
15 deadlifts 115kg/80kg
50 cal row

10 Min EMOM
power clean + push jerk, use 70% of 1RM

50/35 cal Row
50 S2OH (Rx: 50/35)
50 T2B
50 One hand snatch with KB or DB (Rx: 20/12kg)
50 Box over jumps

(Time cap: 30min)

10m shuttle run tabata. Go fast no jogging!

"The Greg"
Burpees and Thursters 10,9,8,7,6,5,4,3,2,1

12 minute cap
15 minutes