Heavy Burpee Fran
Workout of the Day Heavy Burpee Fran 21-15-9 Thrusters (185/115) Bar over burpees Post your scores to the Whiteboard.
5K Row
5K Row
Nate
Workout of the Day “Nate” As many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (2 pood) Post your scores to the Whiteboard.
6 Rounds for Time
Strength 10×1 hang squat snatch Post your scores to the Whiteboard. Workout of the Day 6 RFT 25 DU 6 steps OH walking lunges (115/75) Post your scores to the Whiteboard.
7 Minute AMRAP
Strength 10×1 hang squat clean+5 Post your scores to the Whiteboard. Workout of the Day 7 min amrap of the following barbell complex (135/95) 1 clean 1 lunge R in front rack 1 lunge
21-15-9
Strength Bench 3×5 Post your scores to the Whiteboard. Workout of the Day Buy in, accumulate 1 minute of LSit in muscle up rings for RX Then 21-15-9 Swings (2/1.5) CTB pull-ups Buy out
5 Minute AMRAP
Strength 5×2 OHS Post your scores to the Whiteboard. Workout of the Day 5 min AMRAP – 5 Box Over Burpees (30/24) – 5 Ground to Overhead Dumpbell (45/25) Rest 2 min – 5
Turkey 200
Workout of the Day Turkey 200 22 Cleans 135/95 2 Rope Climbs 22 Wallballs 20/14 22 GHDs 22 CTB 22 Ring Dips 22 Snatches 115/75 22 Box Overs 22 Deadlifts 185/135 22 Cal Row