7 rounds for time of:
7 single-dumbbell Snatches
100-meter single-dumbbell carry

20 minutes of EMOM:
Row
Bike
Run

Complete as many rounds and reps as possible in 20 minutes of:
3 wall walks
6 thrusters
18 burpees

For time:
25 hang power cleans
50 front squats
25 hang power cleans

Complete as many reps as possible in 5 minutes of:
Shuttle runs

Complete as many reps as possible in 5 minutes of: Burpees

Complete as many reps as possible in 5 minutes of: Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Deadlift

1.10.2.15.3.20.3.15.2.10.1

Heavy Light, Slow, Fast

Run 1000 meters
Row 1000 meters

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Alternating Tabata

Handstand Push up

Handstand Hold

Bench 3-3-3-3-3 reps