Hit a heavy clean and jerk Then 12 min Emom  5 cleans 225/155 7 strict ties to bar  40 second plank hold  10 box jumps 30/24  You have one minute to complete the reps

Front squat, hit a heavy single Then 2×5 at 80% of heavy single, Then “Light Fran” 45/35 21/15/9 Thrusters and pull-ups. 

Heavy single, snatch, then CF open 13.1

Squat heavy triple Then 2×5@90% of heavy triple 100 DU 90 sit-ups 80 squats 70 push-ups 60 lunges 50 swings (2/1.5) 40 box jumps 30 burpees 20 hspu 10 mu (bar or ring)

Deadlift, 5×1 @90% or more Then Up to 5 person team WOD 5k row for time, break it up between the team members as you choose. 

Friday.  Clean and Jerk – 15 min to find heavy single Then once clean and jerk EMOM for 10 min at 85% of heavy single 10 min AMRAP 10/10/10 10 lunges in front rack

Front squat 3×5@80% 3 rft 400 m run 10 thrusters 135/95 20 push-ups 30 double unders