18:00 AMRAP
10 True Push Ups
15 Sit Ups
20 Air Squats

Every 2:00, 100m Run

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

7 2:00 rounds of:
75 Double Unders
Max Rep Hang Power Snatches 95/65

No break in between rounds

7 Rounds (each for time)
10 Cal Echo Bike
15 DB Push Press 50/35
10 Box Overs
Rest

5 Rounds (3:00 Each Round)
400m Run
AMRAP Chest to Bar Pull Ups

1:00 Rest after each round

“Year of the… ” Baseline Test
500m Row
then
3 Rounds
50 Air Squats
20 Burpees
50 Russian KB Swings 53/35
then
500m Row

5 Rounds
100ft Sandbag Bearhug Lunge
20 Grappling Shoot Throughs
20 Push Ups

Find a 1 Rep Max Power Clean
and Squat Clean

4 Rounds

400m Run

15 Toes to Bar

15 Thrusters 95/65