Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Fran

21/15/9

Thrusters

pullups

1 Mile Run

1 Mile Row

1 Mile Run

Run 1 Mile

Row 1 Mile

Run 1 Mile

800m Row

600m Run

50 Wall balls 20/14

4 rounds
25 DU
25 Box Jump _-_-_-_-_-_
25 Pull ups RX+5 Ring MU/7 Bar MU

400m Run

3/6/9/15

Deadlift 275/175

Alt Pistols

Rest 2min

15/9/6/3

Burpee over bar

Front Squat 155/105

Skill:

12min EMOM

10-Wall ball

Sprint

25-DU

 

 

20min AMRAP
10-Ring Dips
10-Goblet Squats 53/44 RX+ 72/53
10-KB Swings 53/44 RX+72/53
10-Sit ups
5-Stone 2 Shoulder

5 Rounds
400m Run
15-Overhead Squat 95lb

5 HSPU RX+15HSPU
2 Squat Cleans 155 RX+205
15 Box Jumps
2 Rope climbs

Skill-Pull ups
3 Rounds Max effort (Rest 3 min)

50 DU

15 T2B RX+25

Walking Lunge (45)

Skill 1: 3/3/3/3 Strict Press

Skill 2: DU

50 DU

15 T2B RX+25

Walking Lunge (45)

Skill 1: 3/3/3/3 Strict Press

Skill 2: DU