Emom x 12' do 2 power cleans TNG (touch and go)   "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pull-ups   http://youtu.be/11UvDMeNV68  

start every 5' 400 mt run 21 swings 24/16 kg 15 push ups H/O repeat 5 rounds

  CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.  compare to 21/12/12

Amrap 20' 7 Power Snatch 60/40kg 13 toes to bar 200 mt run

150 double unders 200 run 75 floor to over head  plate 25/20 200 run 50 burpee plate 200 run 25 hspu 200 run

Tabata Row Tabata Squat Tabata Pullup Tabata Pushup Tabata Sit-up 1' rest between    

10/1 Power Clean 80/55 kg + 8 box jumps and over 60/50 cm

3 rounds 10 push jerks 70/50 kg 20 pull ups 75 double unders / 400 mt run

For time: Bike 3000 meters (bring your own bike) / no bike? run 800 75 Kettlebell swings, 1.5 pood Row 1000 meters 60 Wall ball shots, 20 pound ball Run 800 meters 45 Pull-ups or Push ups H/O

21 snatch 50/30 kg 21 pull ups 21 back squat 60/40 kg 21 pull ups 21 clean and jerks 70/50 kg 21 pull ups