Fran-ish 21 Pull-ups 21 Thrusters Rest 1 min. 15 Pull-ups 15 Thrusters Rest 1 min. 9 Pull-ups 9 Thrusters Mobility 15 min.- ask a coach for help if you need it.

Active recovery day! Open gyms at 5:30 am and 5:30 pm

  30 Clean & Jerks (135/95)(95/65) 800m Run 40 Pull-ups 800m Run 50 Burpees

“Air Ball” 4 Rounds: 21 Wallballs (20/14) 18/12 Calorie Row 15 Box Jumps (24/20″) 12 KB Snatches (50/35)

Teams of 2: A. 6 rds: 1 stairs 15 KBS (70/55) or (55/35) *teammate competes entire round then switch rest 3 min B. 6 rds: 10 Deadlifts (225/155) 15 box jumps (20/24) *teammate competes entire round then switch rest 3 min C. 4 rds: 200 meter run 30 partner wall ball *run together