“Fran”

21-15-9

Thrusters 95/65

Pull ups

PREWOD

EMOM FOR 10 min 3 touch and go Power Snatch @ 75% 1RM

7 rounds
200 m sprint
10 burpees

Max Clean and Jerk

Helen

3 rounds

400m run

21 KB Swings 53/35

12 Pull ups

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 reps Deadlift #155/115

For time:
50 Deadlift 115/85
50 Walking lunges
40 Back Squat 115/85
40 T2B
30 Power Clean & Push Jerk 115/85
30 Burpee Box Jumps 24/20

PREWOD They have to pick one
10 minute skill work-
L-sit/ Max L-sit
HSPU/ Max HSPU Unbroken
Handstand/ Handstand walk
Double unders/ triple unders
Rope climb/ legless rope climb

12-9-6
Front Squat (225/135)
Muscle Ups (x3 pull ups)

PREWOD
Establish a 3rm power clean

21-15-9-6-3
Goblet Squats 53/35
Kettlebell Swings 53/35

PREWOD
EMOTM x8- 100m shuttle run (50 down/back)

In twelve Minutes you must complete:
30 Thrusters 115/75
30 Pull Ups
then with remaining time AMRAP:
Box Jumps (24/20)
* Socre is your time and total number of box jumps!

Mary
20 minute AMRAP
5 HSPU
10 Alternating Pistols Or 20 Squats
15 Pull ups