10 RFT
run 200m
1 Rope Climb/2 Rope Plank

immediately into…

400m farmers carry; 53/35

3 RFT
100ft Walking Lunge
10 Power Cleans; 185/125
25 Pushups

tabata; situps (20 seconds on, 10 seconds off x8 sets)

For Time;
20 BBJO
40/30 Calorie Bike, Ski or Row
30 Alternating DB Snatch
40/30 Calorie Bike, Ski or Row
30 Alternating DB Snatch
40/30 Calorie Bike, Ski or Row
20 BBJO

A) Heavy single Thruster

*** can be squat clean thruster or power clean + thruster

For Time: “Running Fran”

21-15-9

Thrusters

Pull-ups

*400m Run BTWN rounds*

3 RFT
25 Pullups
25 S2OH; 95/65
25 Wall Balls

For Time
run 800m
1k Ski
50 Box Step Ups
50 Pushups
50 Box Step Ups
1k row
run 800m

2-3 sets
A1. Band assisted chest to bar isometric hold; 15-30 seconds rest 30 sec
A2. Box butterfly CTB pull up timing drill; 15 reps; rest 30 sec

One Set Every 3:00, x5 sets
run 100m
20 Dubs/40 singles
10 Power Cleans; 135/95
** score will be your slowest and fastest rounds

Reverse Lunge; 16 reps, 8/leg w/barbell on the back (take it from a rack), x3 sets

15 Min AMRAP
10 Thrusters; 95/65
12 T2B
14/12 Calorie Bike/Ski/Row
** after you 3rd round, you MUST run 400m

For Time
Suicide Sprint
27 Burpees
Suicide Sprint
21 Burpees
Suicide Sprint
15 Burpees
Suicide Sprint
9 Burpees
Suicide Sprint
* Suicide Sprint = 100m shuttle + 50m shuttle + 25m shuttle

Tempo Back Squat @32×1; 6-8 reps, x3 sets

For Time
500m Ski
15 Box Jump Overs
15 Clean and Jerk 115/75
500m Row
15 Box Jump Overs
15 Clean and Jerk 135/95
1 Mile Bike
15 Box Jump Overs
15 Clean and Jerk 155/105