Shoulder Press 3-3-3-3-3

then...

7 min AMRAP of

3 Power clean (135/95lbs)

6 Push ups

9 Squats

25 Walking lunge steps

20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, (2/1.5 pood)
30 Sit-ups
20 Dumbbell hang squat cleans (35/25lbs)
25 Good mornings (45/35lbs)
30 Wall balls (20/14lbs)

*optional* finish with 3 rope climbs

AMRAP in 15 min of:

Tire flip (x1 girls, x2 guys)

10 tire jumps

Sandbag sprint (end of the alley and back)

Sandbag thrusters (x7 girls, x 10 guys)

Compare to July 29/10

Come prepared to get dirty!!

"Heavy Fran"

15-12-9 Rep Rounds For Time of:

Thrusters (135/95)

Weighted Pull Ups (45/35)

If you cannot complete this workout with a minimum of 95lbs for men and 65lbs for women and dead hang pullups, then you'll be doing...

"Fran On A Boat"

Row 1000m

21 Thrusters (95/65)

21 Pull Ups

Row 500m

15 Thrusters

15 Pull Ups

Row 250m

9 Thrusters

9 Pull Ups

"Michael"

Three rounds for time of:
Run 800 meters
50 Good Mornings (45/35lbs)
50 Sit-ups

"The Geezer's Wheezer"

In honor of Brian M's 59th Birthday. Happy Birthday DAD!

For time:

59 Wall Balls (20/14lbs)

59 Kettlebell Swings (1.5 pood/1 pood)

59 Burpees

You get to partition the reps in any order. Each time you take a rest, you must do 5 air squats and move on to the next exercise.

Four rounds for time:

Row 500m

15 Ring Push Ups

Rest 2 min between rounds

Here she is....

"Fran"

21-15-9 Rep Rounds for time of

Thrusters (95/65)

Pullups

Fran is meant to be an all-out sprint effort that's done in under 5 minutes. Scale your weight accordingly!

Division 3 Champs. BRIO Girls Melanie J in first place and Kristi J in 2nd.

"The Seven"

7 rounds for time of:

7 Handstand Push ups

7 Thrusters (135/95)

7 Knee to Elbows

7 Deadlift (245/185)

7 Burpees

7 KB Swings (2/1.5 pood)

7 Pull ups

Compare to Monday June 7

"Kelly"

5 rounds for time

400m run

30 Wall balls (20/14#)

30 Box jumps (24")