A. Press Banca  4 x 4 Rest/set :  KB Rows x 8 + 3 H.Box Jumps x altura B. -Triple 3-  For Time: Row 3K 300 DU Run 3k ó -Sprint Triple 3- For Time: Row 1.5k 150 DU Run 1.5k Comp: 13.01.16

A. -Over Head Squat-  4 x 3 Across B. Thrusters  3 x 5 Estrict Pull Up lastradas 3 x 5 C. -HEAVY FRAN – For Time: 15 – 12 – 9 Thrusters @ 60/45 MB E.Pull Ups @ 20

A. -Front Squat-  4 x 3 – Across Rest: superman Hold 30″ B. En 4 Sets: Build 3rm Thruster Rest: Pull Up Progression C. «Run and Get Fran» For Time: 500 mts Run  9 Thrusters @ 45/30 9 Pull Ups 500 mts Run  15 Thrusters @ 45/30 15 Pull Ups 500 mts Run  21 Thrusters  @ 45/30 21 Pull Ups

21 – 15 – 9 Complex For Time: -MB Run 150 mts- 21 Wall Balls  8 Dead Lift 7 Sqt Cleans 6 H.P Snatch 21 Wall Balls  -MB Run 150 mts- 15 Wall Balls 6 Dead Lift 5 Sqt Cleans 4 H.P Snatch 15 Wall Balls -MB Run 150 mts- 9 Wall Balls 4 Sqt Cleans 3 Wall Balls 2 H.P Snatch 9 Wall Balls -MB Run 150 mts-

A.  – Dead Lift – .3 –  3 – 3 – 3. Rest: Max Tuck Hold B. 0:00- For Time: «MEGAN» 21 – 15 – 9  Burpees KBS Du’s 8:00- For time: «ANNIE» 50-40-30-20-10 Du’s Sit Ups 18:00 – TIME CUT – 

A. En 5 sets build: Back Squat 3 – 3 – 3. Luego Thrusters 3 -3 -3. Rest: PU-C2B-BMU B. FRANZILLA For Time: 21 Thrusters @45/30 21 Pull-Ups 15 Thrusters @55/40 15 C2B Pull Ups 9 Thrusters @ 65/45 9 Bar Muscle Ups ==Time Cut 10 mins==

A. 1 P.Snatch +3 OH Squats En 4 sets build : 3 – 3 – 3 B. -NANCY- 5RFT: Run 500 15 OH Squats @ 45/30

A. Squat Clean  En 5 sets build: 3 – 3 – 3 Rest : Ring Dips : 3 – 5 – 7 – 9 B. ELIZABETH  For Time: 21 – 15 – 9 Cleans @ 60/45 Ring Dips

A. -Thrusters – En 5 sets build a 3 -3 -3 Rest: Pul Up efficiency  B. -FRAN- For Time: 21 – 15 – 9  Thrusters @ 45/30 Pull Us

  – Condal SeparatoR – For Time: 15 Back Squats @ 80/55 20 Burpees OB 6 Paralelas / Deficit Est. HSPU 18 Front Squats  @ 70/45 20 Burpees OB 4 Paralelas / Deficit Est. HSPU 21 OH Squats @ 50/35 20 Burpees OB 2Paralelas / Deficit Est. HSPU *Time Cut: 16 mins

A. En 10 mins build a 2rm Squat Clean and Jerk -Not touch & go- B. «The Bear Complex» 5 rnds : 1 Rnd cada 5 mins 1rnd= 5-7 x ( 1 P.Clean+1 F.Sqt+1 Push Press+1 B. Sqt+1 Push Press)* incrementar peso/rnd *sin soltar la barra 

A. – Snatch Clásico – En 10 mins Buid a 2rm , no touch and go. B. 2 Bad Girl´s – For time:  min 0 – 8:00: ISABEL: 30 x P.Snatches @ 60/40 – AFAP min 8:00 – 16:00: Karen: 150 Wall Balls @ 20/14 – AFAP @ min 18: For time:  3o T2B + Run 800