5x1 clean and jerk max effort

3 x 5 barbell row max effort

 

(if time allows)

21-15-9

Toes to bar

Kettle bell snatch (1.5 pood)

Double unders

For Time:

800mrun

20 snatch 95

20 Deadlift 225

 

400m run

15  snatch 95

15 deadlift 225

 

200m run

10 snatch 95

10 deadlift 225

 

100 m run

5 snatch 95

5 deadlift 225

Max Effort
3 x 5 squat
3 x failure ring dips
(if time allows)
15 min AMRAP
10 ring pushups
15 KB swing 2 pood
20 double unders

20 min AMRAP

5 HSPU

10 double unders
20 Box Jumps
25 Sit ups (ABMAT)

Rest day

Bradshaw
10 rounds
3x Handstand push-ups
6x Deadlift (225#)
12x Pull-ups
24x Double-unders




 

 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 FRAN
21-15-9
Thrusters 95lbs
Pullups