Frun

For time:
95/65 lb Thruster, 21 reps
21 Pull-ups
Run 800 meters
95/65 lb Thruster, 15 reps
15 Pull-ups
Run 400 meters
95/65 lb Thruster, 9 reps
9 Pull-ups
Run 200 meters

Beginner:
For time:
45/30 lb Thruster, 21 reps
21 Jumping Pull-ups
Run 800 meters
45/30 lb Thruster, 15 reps
15 Jumping Pull-ups
Run 400 meters
45/30 lb Thruster, 9 reps
9 Jumping Pull-ups
Run 200 meters

101:
Practice Air Squat, Front squat and Overhead Squat with PVC

Then,

Three rounds for reps of:
Box dips, 1 minute
Sit-ups, 1 minute
Push-ups, 1 minute
Supermans, 1 minute
Squats, 1 minute
Rest 1 min.

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