Skill:
3×3 Bulgarian dips on rings

Strength:
4 sets of: 1 Front squat @ 90% + 3 Back squats

5×2 Push presses @ 80%

WOD:
“Fran”
For time, reps 21-15-9:
Thrusters (95 lb./65 lb.)
Pull-ups

Post loads and time to comments.

_____

LEANFIT:
For time:
1000m Row

then complete reps 21-15-9 of:
Thrusters (75 lb./55 lb.)
Pull-ups

then complete 1000m Row

Post time to comments.

_____

DE:
As many rounds as possible in 15 minutes of:
3 Clean & Jerks (135 lb./95 lb.)
7 Burpees
30 Double-unders

Rest 2 minutes, then complete 4x400m run with 1 minute rest between efforts

Post completed rounds and splits to comments.

Media:
Monday WOD, December 18, 2017