-400m run
-20 Push-ups
-10 Box Jumps

Rest 2 Minutes between rounds.

Score is SLOWEST of 4 intervals.

Find 5RM Thruster

CONDITIONING

"Running Fran"

600m Run
21 Thrusters 95/65 lbs
21 Pull-ups

400m Run
15 Thrusters 95/65 lbs
15 Pull-ups

200m Run
9 Thrusters 95/65 lbs
9 Pull-ups

-5 Deadlifts at 70-75% 3RM (Basics sub 15 heavy Russian kettlebell swings)
-15 Burpees

-rest 5 minutes

3 x 500m Row
-rest 2-3 minutes between efforts

Establish 2 RM Heaving Snatch Balance

CONDITIONING

AMRAP 12

-5 Snatch Balance 115/85
-10 Toes-to-Bar
-15 Wall Balls
-20 Double-unders

Work up to heavy 1RM Hang Squat Clean.

Basic: 5 Pull-ups EMOTM for 10 Minutes. Try to improve over last week's performance.

CONDITIONING

AMRAP 20
-Run 400m 
-12 Hang Squat Clean 135/95 (Basics use dumbells)
-12 Burpees

1 Minute Max Effort Burpees
-Rest EXACTLY 60 seconds
Run 400m
-Rest EXACTLY 60 seconds

Spend 10 Minutes practicing rope climb technique.

STRENGTH

Spend 15 Minutes to establish 3RM Deadlift.

CONDITIONING

AMRAP 15

Death by Clean and Jerk 135 / 95 lbs
Perform 1 Clean and Jerk the first minute, 2 clean and jerks the second minute... for as long as you are able. If you fail, start back at one on the following minute.

-Rest 5 Minutes-

2 Minutes of Max Double-Unders

AMRAP 25

-5 pull-ups
-10 sit-ups
-15 wall balls

One parter runs 400 while the other partner is working. Continue working where the other partner left off, and don't forget to tell each other what round you are on!

15 Minutes to establish 3RM Thruster

CONDITIONING

5 Rounds For Time:

Sprint 200m
9 Unbroken Squat Cleans 155/110
6 Unbroken Push Jerk 155/110

-Rest EXACTLY 2 minutes between rounds.

*Scale as needed to complete all barbell work without dropping bar.

SKILL (time permitting)

Rope Climbs
5 Attempts to reach maximum height in two pulls.