3 Rounds for Time
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
*start second set at 12:00
*scale weight and reps to finish sub 4:00

3 Rounds for Time
30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35
Rest 3:00 b/t sets

For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Rest 5:00
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

For Time
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65
Rest 3:00
3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75
Rest 3:00
3 rounds
21 Cal Row
9 Shoulder to Overhead 135/95
* 6 min Time Cap for each round *

5 Rounds for Time
500m Run
500m Ski

3 Rounds for Time
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar
*25:00 Cap

For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35

For Time:
100 Burpee
100 Air Squat
100 Sit Up
100 Push up

Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65

Rest 5:00 or 1:1
* 6 min Time Cap for each round *

Strength:
Front Squat (6x6) 

60-50-40 Reps for Time (with a Partner)
Muscle Ups
Clean and Jerks (135/95)
*Split reps as needed