Ouch

800M Run

then

4 Rounds

10 Burpee Box Jumps

8 DB Power Snatch R Hand

8 DB Power Snatch L Hand

then

800 M Run

100 Sit-ups (Butterfly)

Deadlifts + Jumping Jacks

Skill: Work up to 3RM Deadlift

WOD:

Every minute for 15 minutes:

2 Deadlifts @80% 3RM

12 jumping jacks

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

One-handed Fran

“One handed Fran”

Left hand:

21-15-9

DB Thrusters + Ring rows 

Right hand:

21-15-9

DB Thrusters + Ring rows

Run + MTN Climbers

800 run

80 mtn climbers

400 run

40 mtn climbers

200 run

40 mtn climbers

100 run

80 mtn climbers

Press + Hops + Box Jumps

15 MIN AMRAP:

15 SHOULDER TO OVERHEAD

50 SIDE TO SIDE HOPS (OVER PVC) 

10 BOX JUMPS

Run + T2B + Push Ups

3 ROUNDS: 

200M RUN

15 TOES TO BAR
100M RUN
15 PUSHUPS (HAND REALEASE)