For time:
10 Thrusters, 135 lbs
50 Double Unders
8 Thrusters, 135 lbs
40 Double Unders
6 Thrusters, 135 lbs
30 Double Unders
4 Thrusters, 135 lbs
20 Double Unders
2 Thrusters, 135 lbs
10 Double Unders
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5 RFT:
40 Double Unders
30 Box Jumps, 24 in
20 Kettlebell Swings, 1.5 pood
As many rounds as possible in 15 minutes:
10 kettlebell swings, 1.5/1 pood
15 sit-ups
20 GHD hip extensions
Endurance:
5x800m runs with 2:30 rest in between
Strength:
3-3-3-3-3-3-3 deadlift
*work up to new 3-rep max
WOD: Fran
21-15-9:
Thrusters, 95/65
Pull-ups
21-15-9 of:
Deadlift, 275 lb
Strict ring dip