Workout of the Day

“Fran”
21-15-9
Thrusters, 95/65#
Pull-ups

40:00* for quality:
Row
Box step up, 20″
Single unders
Suitcase carry
Jog

Switch every 2:00. Maintain constant movement.

Every 2:00 for 20:00 (10)
1.1 High hang clean
Build to today’s heavy technical double

EMOM 5:00
Clean pull x 2
80-110% of 1rm

4 sets for quality:
12 alternating front rack box step ups, AHAP
(Across; Box at knee height)

3 Rounds for Quality:
5 yoga pushups
10 PVC cuban presses
75m Waiter’s Walk AHAP R
75m Waiter’s Walk AHAP L

1 mile time trial

Accessory:

EMOM 15:00 for quality
1-2 reps or attempts or skill work
Ring muscle ups
Bar muscle ups
Chest-to-bar pull-ups
Pullups

EMOM 10:00
10 abmat situps
Front plank for balance of minute

“The Filthy Fifty”
For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 55/35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall balls, 20/14#
50 Burpees
50 Double unders

Compare to 5/14/14, 6/25/13, 1/10/13.