Last week of official classes before block leave for post

3x3x3 thruster

3rds
7 thrusters (135/95)
15 deadlifts(135/95)

AMRAP in 15min
13 x Deadlifts (185/110)
13 x GHD Sit Ups

Sorry, but I can not have a foundations class this week again. I have to brief the RXO sometime tomorrow and he cant give me a time till tomorrow so I dont want to make a class and then miss one.

I WILL HAVE A CLASS BEFORE LEAVE so be prepared for Thursday after 1500 or Friday at 1130 next week

Thanks

5 rds
6 HSPU
10 Dips
6 Front Squats (115/80)

Fran
21-15-9
Thruster
Pull Ups

3rds for time
Run 400m
25 Push Ups
25 Sit Ups

5-3-3-2-1
Power clean

21-15-9
GHD sit ups
Back extensions
Power cleans 115/85

No foundations tomorrow I'm sick right now and wouldn't be able to talk for an hour and 30 mins to get through class