Workout 1:
"FRAN"
21-15-9
Thrusters 95#
Pullups

Time: 6:51

Workout 2:
Slow 3mi run

Time: 28:52

FAA BJJ practice in morning

Light Run MP Trails (2mi)

Time: 19:40

SMAA BJJ practice in morning

FAA BJJ practice in evening

"FREDDY'S REVENGE"
5 rounds:
5 push jerk 170#
10 burpees

Time: 14:41

FAA BJJ practice in evening

Light Run MP Trails (2mi)

Time: 20:08

SMAA BJJ practice in evening

FAA BJJ practice in morning

3 rounds:
Run 400m
20 kbs 53#
Max reps dead hang pullups

Time: 10:32 (12, 6, 5 pullups)

FAA BJJ practice in morning

3 rounds:
100m walk w/ 115# overhead
10 chest 2 bar pullups
20 kbs 55#
30 box jumps 24"

Time: 21:20

Light Run MP Trails (2mi)

Time: 18:57

FAA BJJ practice in evening

Run MP Trails (2.15mi)

Time: 20:00

FAA BJJ practice in evening

"DIANE"
21-15-9
Deadlift 225#
HSPU

Time: 10:30

AMRAP in 15:00 of:
3 shoulders to OH 120#
6 pushups
9 GH Raises

Results: 8 rounds & 6 pushups completed in 15:00

4 rounds:
Run 400m
3:00 rest

Results: 1:12, 1:17, 1:19, 1:29

FAA BJJ practice in morning

"KAREN"
150 wall ball 20#

Time: 7:45

FAA BJJ practice in evening

FAA BJJ practice in evening

Run 400m
10 Curtis P's*
Row 500m
20 ring dips
Run 400m
30 pullups
Row 500m
40 box jumps 24"
Run 400m

Time: 23:01

*1 Curtis P = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

FAA BJJ practice in evening

FAA BJJ practice in morning

15 hill sprints @ Spotts Park (untimed)

Easy 5k row

Time: 21:53.2

FAA BJJ practice in evening

FAA BJJ practice in morning