5 Rounds for Time
OHS add 5lb to last week’s 15 RM and complete as many reps as possible Then 5rft 3 HSPU 30 sec handstand hold 10 wallball (20/14)
Squad Fran
Squat FRAN 21-15-9 Squat 225/145 Pullups
Death by Burpee Box Jumps
Snatch (5 min to hit max) Death by burpee box jump 30/24
10 Rounds for Time
10 min EMOM, as many MU as possible. Score = fewest in any minute. Then 10 RFT 3 deadlift (315/205) 6 toes to bar
100 Front Squats
For Time – 100 Front Squat (165/105) Extra credit lunge 400 M
AMRAP
5 min AMRAP 1 squat clean 1 jerk 165/110 Then Open gym
Rowing Fran
Rowing Fran 21-15-9 Thrusters Row for calories As many heats as needed to get everyone through Then rope climb challenge 1 minute 1 2 minute 2 3 minute 3, etc
3 RFT
Every minute on the minute for 10 minutes, 3 front squats from the rack. Post weight on the board. Then For time Buy in 25 GHD sit-ups 3 rft 25 swings (2/1.5) 25 goblet