Heavy thrusters and jumping muscle ups

Rest

Kelly

5 rounds:

400m run
30 box jump 24in
30 wall ball 20lb ball 8.5ft target

31:07

Ring Work

Complete 5 rounds on the rings:

7 inverted hangs, then slowly lower keeping body as straight as possible and arms extended
15 ring pushups

Not for time

Heavy Fran

15-12-9

135lb thrusters

45lb weighted pullups

Rest

"The Seven"

7 ring pushups

7 thrusters 95lbs

7 knees to elbows

7 deadlift 215lbs

7 burpees

7 KB swings 55lbs

7 pullups

"Helton"

3 rounds:

800 m run

30 x 95lb squat clean

30 burpees

41:42

Fran

21-15-9

thrusters 95lbs

pullups

5 RFT:

25 x SDHP with 55lb KB

20 x box jumps 24in

15 x mountain athlete weight situps with 25lb plate

10 x 115lb front squat

Overhead Squat 3-3-3-3-3

85-95-105-110-115

Severin

50 pullups

100 pushups

Run 5K- Root Rocket Run

41:53

Linda w/ no bench and one bar

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift 255

Pushup x 2 (20-18-16-...2)

Clean 135lb

Split Jerk 1-1-1-1-1-1-1

135-145-155-165-175-185-185

20 min AMRAP

65lb thrusters 5 reps

65lb hang clean 7 reps

65lb SDHP 10 reps