WOD:
"Fran"
For Time:
21-15-9
- Thrusters (65/95)
- Pull-ups

Post WOD:
3-3-3-3-3-3 Thrusters

STRENGTH:
Every 90 seconds for 15 min:

1x through the Complex:

6 DL
5 Hang Clean
4 S2OH
(Rx: 75/115, Comp: 115/165)

WOD:
For Time:
400 DU

Gymnastics Skill Work

WOD:
12 min AMRAP:
- 15 Power Snatch (75/115)
- 12 C2B
- 9 Lateral Bar Over Burpees

Post WOD:
Core Work

STRENGTH:
Front Squat: 10-8-6-4-3-2-1

WOD:
7 min AMRAP:
- 16 T2B
- 100m Run

WOD:
Max Reps 1x through: 3:00 on, 1:00 rotation

- Assault Bike Calories
- Rope Climbs
- DBall/Sand Bag Carry
- Bar MU
- Cal Row
- Ring Dips

STRENGTH:
3-3-3-3 Power Clean

WOD:
10 min max reps of the DB Complex:

1 Push-up
1 Right arm push up position row
1 Push- up
1 Left arm push-up position row
1 Double arm DB snatch
1 Stationary Front Rack Lunge Step Right Leg
1 Stationary Front Rack Lunge Step Left Leg
1 Thruster

STRENGTH:
Push Press: 10-8-6-4-2

WOD:
15 min AMRAP:
- 15 HSPU
- 30 Air Squats
1:00 Rest

WOD:
For Time:

150 WB (14#/20, 9'/10)

* Every time you break: 15 KB swings (35/53)

Post WOD: 10-10-10 Double DB Front Rack Squats

WOD:
In 21 minutes:

2 Mile Run

In the remaining time:
- 30 DL (155/225)
- 20 (185/275)
- Max Reps (205/315)

For Time: Partner WOD: You Go - I Go
10,000m Row

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10

Strict HSPU

*After each set of Strict HSPU: 10 DB Hang C&J (5 R/5 L) (35/50)

Post WOD: 10-10-10 Back Squat

STRENGTH:
Establish a 1 RM Snatch

WOD:

For Time:
20 Snatchs @ 75% of your 1 RM
20 RMU

STRENGTH:
12 min to find 5 rep DL

WOD:
9 min AMRAP:
16 C2B
10 DL Rx: (115/175, Comp: 165/245)

WOD:
3 min AMRAP:

3/3, 6/6, 9/9...
- DB Squats 35/50
- HSPU

3 min rest

4 min AMRAP:
3/3, 6/6, 9/9...

- DB Squats (35/50)
- HSPU

3 min rest

5 min AMRAP:
3/3, 6/6, 9/9...

- DB Squats (35/50)
- HSPU