Bench Press (5-5-3-3-1-1-1-1)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Warm-up
Min 0-5
Row 10 Cal Slow
Row 20 Cal AFAP
Arm Circles x50
Superman x1 min + 20 reps
Single Arm Press (10R/10L)
Min 5-15
Barbell Prep:
Footwork (Push + Split)
Push-Press
Push Jerk
Split Jerk
Min 35-45
KB Prep:
Swing w/pinned Elbow x10
Clean x5
Jerkx5
Clean and Jerk x3 Each arm
Cooldown 57-60
15-25: Push Press (Build to a 5RM)
25-35: Push Jerk (Build to a 3RM)
35-45: Split Jerk (Build to a 1RM)
45-57: Metcon (AMRAP – Reps)
AMRAP 12
Row 30 Cal
KB C&J x20 (10r/10L)
CoolDown
GF Gymnastics Wrist /Forearm Stretch
Deadlift (5-5-5-5-5+)
Metcon (Time)
12 AMRAP
15 Wall Balls
30 Dubs
200m Run