Light Fran

500m Row
21 Thrusters (45LB)
21 Pullups
500m Row
15 Thrusters (45LB)
15 Pullups
500m Row
9 Thrusters (45LB)
9 Pullups

17:04

AMRAP 20 minutes

5 Chest to Bar pullups
10 Ring Dips (banded)
15 Overhead squats (45lb)

6 Rounds + pullups+5 dips

ISABEL

30 Snatches

2:19

Dumbbell Bear

Front Squat
5-5-5
95-105-115 (2x)  PR

Every minute on the minute: 15lb
5 DB Deadlift
5 Power Clean
5 Thrusters

20 rounds max

Run, Thrusters

5 Rounds
400m Run
7 Thrusters (65lb)

15:14

* Got my military pullup back. Did two in row after playing and doing a bunch of singles :-)

500m Row

5 Rounds
500m Row
3 min rest in between

1:56
2:08
2:08
2:06

Jeremy

21-15-9
Overhead Squats 45lb
burpees

7:50