WOD

Teams of 2 for time
40-30-20
Synchro DB Thrusters (35/20)
Abmat Situps

directly into

2000m row (split 1000meach) anyway

directly into

50 Synchro Burpees

OPEN WOD 19.3

TBA

Recovery WOD

1 min lite row
10 reverse lunge steps
1 min lite bike
10 parralleute or ring shoot throughs
2 min lite row
20 lunge steps
2 mins lite bike
20 box or ring dips (done as 2-3 reps)

Strength

EMOM x 7 @65% of 1RM Power Snatch
1 Power Snatch + 1 Hang Power Snatch + 1 OHS

WOD

3 Rounds for Max Reps
:45 sec Cal Row or Bike
:45 sec Rest

Strength

Every minute for 10 minutes:
5 Front Squats (135/95) cleaned from the ground

WOD

3 Power Snatch (105/75)
6 Push Up
9 Air Squats

CFL

Strength

Bench Press
5 @ 65%
5 @ 70%
5 @ 75%

Superset w/
10 single arm db row (5 each arm)
90 sec rest b/w supersets

WOD

Strength

TBD

WOD

AMRAP 18 of:
100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights)
(50 ft. switch sides)
100 Ft. Plate Push (45, 25)

Skill
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice

WOD
Every 5:00 x 5 Sets:
Row 400 Meters
15 KBS (53, 35)
30 Double Unders

Strength

Push Press 6x2 @ 85% every 90s

WOD

5 RFT:
18/15 Calories Bike
15 T2B
9 HSPU
*21 min cap