January 2020

13min AMRAP:
-13 Deadlifts 115/75 RX+135/95 MRX 95/65
-13 Barbell Push-Ups MRX Push-Ups
-13 Hang Power Clean
-13cal Row – A-Bike or 78 DUs or 200m Run

Rest day

“Jump & Throw Fat FRAN”
21-15-9 Reps For Time: 
-Thrusters 115/75lbs RX+135/95 MRX 95/65
-C2B Pull-ups MRX Pull-Ups
-WallBalls 20/14lbs 10/9′ RX+ 11/10′ MRX 20/14 9′
-Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18

3 RFT: 
-5 Deadlifts 315/215 RX+ 365/235
-10 Russian KBS MRX 275/185
-15 WallBall Sit-Ups 20/14 MRX 14/10
-15cal Row or A-Bike
-10 Russian KBS 2/1.5pd MRX 1.5/1pd
-5 Sumo Deadlifts
Rest 2min After Each Round
**Score is Slowest Round**

“The Tequilla Flu” by DB
9min AMRAP:
-800m Run or Row or 2k A-Bike Buy-in
-8 Hang Squat Cleans
-7 Burpee Heel/Feet Clap Over Bar
REST 2min/transition
9min AMRAP:
-800m Row or Run or 2k A-Bike Buy-in
-8 Barbell OH Lunges (alt legs)
-7 HSPU or Push Press MRX 2/4″ rise
REST 2min/transition
9min AMRAP:
-800m Run or Row or 2k A-Bike Buy-in
-15 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-1 Rope Climb 15′ MRX 10′
Barbell Loads 95/65 RX+ 115/75 MRX 75/55 *Athletes Choice on which AMRAP to start*