4 RFT:
Run 400 M
5 Cleans 225/185
15 Wall Balls
4 Thrusters 155/105

10-9-8-7-6-5-4-3-2-1

Shoulder to OH 115/85

Snatch 115/85

Strict Pull-ups

Row/Bike 10 Calories between each set or run 200 Meters.

Today’s workout:
4RFT-
10 Thrusters 95/65
15 Cal Bike/Row
10 Pull-ups
800 m Run

6 RFT:

Run 400 m

7 Power Snatch 135/115

7 OH Squats 135/115

7 Push Press 135/115

3 RFT:

20 Box Jumps

15 KB Swings

10 Cal Bike

3 RFT:

15 Back Squats 115/75

12 T2B

9 Shoulder 2 OH 117/75

6 Pull-ups

Alternate a partner row.

And:

1RM Clean and Jerk

The Lion

7 Squat Cleans 165/110

7 Shoulder to OH 165/110

7 Burpee C2B Pull-ups

Rest 2 Mins. between rounds.

Pull-up bar should be six inches above max reach when standing.

5 RFT-

Run 400 m

5 Strict Pull-ups

4 Power Snatch 125/95

3 OH Squats 125/95

2 Snatch 125/95

21-15-9

OH Lunges 135/95

Back Squats 135/95

Box Jumps

Wall Balls

+

Mini Fran

12-9-6

Thrusters 95/65

Pull-ups

Boost post

10 RFT-

1 Power Snatch 135/95

3 OHS

+

5 RFT-

3 Push-up on DBs 45s/25s

6/Arm Renegade Rows

+

3 RFT-

3 Strict Pull-ups

6 Kipping Pull-ups