Couplet 1:
5x:
5 Strict Press
10-20 parallette

Couplet 2:
1-3 Rope Climb
6 DBall/Sandbag/Medball Clean

Couplet 3:
4-6 Sets:
HARD AND FAST Down & Back Prowler Push
16 Step Back Lunges or 16 Jumping Split Squats

20 min E2MOM Complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Squat Clean
1 Jerk

5 min Max Rep Squat Clean & Jerk @ last successful complex load.

20 min AMRAP: .com WOD
15 Box Jumps (20/24)
12 KB Swings 35/53 (Comp: 53/70)
9 Push Ups (Comp: Ring Dip)

Post WOD:
Core Work

On 5 min Clock:
500m Row
IRT: Max Rep WB (14/20, 9/10’)

Rest 5:00
Repeat:

On 5 min Clock:
500m Row
IRT: Max Rep WB (14/20, 9/10’)

12 min for Quality:
5-10 SHSPU
5-10 SPU
:30 Med Ball Russian Twist

For Time:
10-8-6-4-2
RMU
*50’ Double DB Walking Lunge (35/50)

Post:
14 min for Quality:
25-75’ HSW
3-6 Strict Toes to Bar
10 Single DB S2OH - 5R/5L

5 Rounds:
20 Machine Cals
400m Run
1 min Rest

20 min to Build in Load:
1 Power Clean
1 Front Rack Step Back Lunge R
1 Front Rack Step Back Lunge L
1 Thruster

10 min AMRAP:
10 Power Clean (75/115)
10 S2OH (75/115)
10 Lateral Bar Over Burpee

DL 8-8-6-6-4-4

13 min AMRAP:
21 Box Jumps (20/24)
15 DL (155/225)
9 C2B (Comp: 9 BMU)

2 RFT:
50 Single Alt. Arm DB Snatch (35/50)
50 WB (14/20, 9/10’)

Post:
Build up to a 3 rep Bench Press

Big Bad Fran

FOR TIME:
3 Rounds:
15 Thrusters (65/95)
15 C2B

2 Rounds:
15 Thrusters (75/110)
15 BMU

1 Round:
15 Thrusters (85/125)
15 RMU

15 min to work on the complex with DUMBBELLS:
3 Power Clean
3 Hang Power Clean

12 min AMRAP:
50 Double Under
12 Double DB Power Cleans (35/50)

30 min AMRAP:
50 WB (14/20, 9/10’)
50 BBJO (20/24)
400m Run

5 Sets:
10 Back Squat
10 Double KB DL
1:30 Rest

5 min: Max Rep SPU

12 min EMOM: 1 Squat Snatch

10 min AMRAP:
10 Power Snatch (95/135)
10 T2B

On 25 min Clock:
Complete:
300’ Single DB OH Walking Lunge (35/50)

IRT: AMRAP:
60 WB (14/20, 9/10)
30 C2B
100 DU