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Strict Press 6x3 (85%)
Then, 21-15-9 Double Unders Knees to Elbows Then, 21-15-9 Double Kettlebell jerks (12/20) Hollow Rocks
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Front Squat
5x3 (85%) Then, Tabatas: 1. Goblet Squats (12/20) 2. Pull ups 3. Push ups 4. Hand to Hand KB Swings (16/24) Bench Press
6x3 (start at 75%, work up to 3RM) EMOTM for 16 min Min 1: 8 Ring Push ups Min 2: 16 AbMat Sit Ups 
Push Jerk
5x4 (start at 70%) Then, "Run, Fran, Run!" 500m Run 21-15-9 Thrusters (30/40) Pull Ups 500m Run 
Deadlift
6x4 (85%) Then, 6 Rounds for time: 3 Turkish Get-Ups each side (alternating, 12/20) 16 Double Unders Then, 400m farmers carry (24/28) Push Press 6x4 (80%)
Then, AMRAP 12 12 Goblet Squats (16/24) 12 Hand to Hand KB Swings (16/24) 12 Ring Rows  Back squat 5x4 (80-85%) Then, 10 rounds for time: 10 Jumping lunges 10 push ups 
Weighted Sit Ups
3x12 Then, 30 Double Unders 10 Handstand Push Ups 25 Double Unders 8 Handstand Push Ups 20 Double Unders 6 Handstand Push Ups 15 Double Unders 4 Handstand Push Ups 10 Double Unders 2 Handstand Push Ups 5 Double Unders 
Power Clean 6x4, starting at 65%
Then, 3 attempts at Broad Jump for distance Then, 5 Rounds for Time 16 Ring Rows 16 Overhead Weighted Lunges (10/20) 
Weighted Dips , 5x6
Then, Kettlebell Snatch Skill Then, AMRAP 20 min 5 Kettlbell Snatches Right Arm (12/20) 5 Kettlbell Snatches Left Arm (12/20) 5 Jump Squats (12/20) 5 Push Ups 200m Run |
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