12 min EMOM:
1 Squat Snatch

WOD:
7 min AMRAP:
3 Squat Snatch (105/155)
3 OHS (105/155)
3 MU

WOD:
35 min AMRAP:
300m Run
10 Burpees
1:00 Rest

"Complex Fran"

For Time:
7 BMU
7 C2B
7 Pull-ups
21 Thrusters (65/95)
5 BMU
5 C2B
5 Pull-ups
15 Thrusters (65/95)
3 BMU
3 C2B
3 Pull-ups
9 Thrusters (65/95)

STRENGTH:
DL: 10-8-6-4-2-2

WOD:
10 min AMRAP:
5 Power Cleans (Rx: 95/135, Comp: 135/205)
10 T2B

STRENGTH:
Front Squat: 10-8-6-4-2-2

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (75/115)
Push Ups

WOD:
11 min AMRAP:
90' Double Arm Front Rack DB Walking Lunge Steps (35/50#)
200m Run

Post WOD:
3 100' Prowler Pushes

WOD:
Teams of 3:
On a 30 min running clock:
10 min Max Cal Row
10 min Max Assault Bike Cals
10 min Max Partner Over Burpees

* On the bike and the rower, one person is working, and two people resting. On the Burpees, one person is in plank (acting as a "bar" for one person to jump over), one person is doing Burpees, and one person is resting.

STRENGTH:
Jerk Work

WOD:
For Time:
21-15-9
SDLHP (Rx: 65/95, Comp: 95/135)
S2OH (Rx: 65/95, Comp: 95/135)

STRENGTH:
3-3-3-3 Thrusters

WOD:
For Time:
50 Thrusters (65/95)
20 BMU
150 DU
20 HSPU
50 Air Squats
20 Ring Dips

STRENGTH:
Power Snatch Work

WOD:
16 min AMRAP:
10/20/30...DB Snatch (35/50)
12 Burpee Box Jump Over - Box Jump Over (20/24”)

WOD:
20 min AMRAP:
5 C2B
10 WB (14/20, 9/10’)
15 KB Swings (35/53)

STRENGTH:
20 min E2MOM: 1x through complex
Power Snatch
Hang Power Snatch
Squat Snatch
Hang squat Snatch

WOD:
2 RFT:
25 Snatches (55/75)
15 Bar Facing Over Burpee

WOD:
5 RFT:
10 Front Squat (95/135)
10 HSPU

STRENGTH:
Bench Press: 10-8-6-4-2

WOD:
Max Assault Bike Cals in 2 min

Post WOD:
30 Strict T2B

Clean and Jerk

14 min to complete:
10-8-6-4-2 Power Clean (105/155)
50-50-50-50-50 DU

In the remaining time:
Max Rep Ring MU