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

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

10 min Emom of CTB pull-ups Score is lowest number of any minute  Then Hero WOD DT 5 rounds  12 deadlifts  9 hang power cleans  6 push jerks  155/105 same bar for all lifts 

5 min max reps back squats 135/95WOD Annie  50,40,30,20,10 Double unders and sit-ups 

10 min Emom 1 snatch 1 hang snatch 1 ohsThen  21-15-9 TGU’s ct 2/1.5 Rx 1.5/1 Goblet squats  Row for calories 

7 minutes to find a 2 rep max deadlift Then Helen 3 rft  400 meter run  21 kettle bell swings 1.5/1 12 pull-ups 

15 min of skill work Foot work for the clean Partner WOD  Then 10×400 partner run

3 position cleans 10 min Emom  Hang clean clean from just below the knees clean from the floor touch and go WOD  21-15-9 Deadlifts 315/205 Box jumps 30/24 8 min time cap