Warm up
Front Squats
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
Tricep extensions x 15 (Heavy)
Heavy Fran (9 Min. cap)
21-15-9
Thrusters 115/85#
Pull ups
+ 35 Double unders
500 Meter Row (1:45 time cap)
penalty: 30 burpees
Rx Program
Back Squats
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1 x 95%
Pegboard Leg raises x 10
Oly:
10 Min. to build to 80% Clean + Jerk
9 Min. AMRAP
12 DB Deadlifts @70/50#
9 cal. Assault bike