DL 5-5-5-5

WOD:
For Time:
21-15-9:
Hang Power Clean (RZX: 95/135)
Calories on a Machine: Row, Bike or Ski

"Naughty Nancy"
5 RFT:
Run (RX: 400m, Comp & Games: 500m)
15 OHS (RX 65/95, Comp: 95/135, Games: 125/185)
15 Bar Facing Over Burpees

WOD:
For Time
30 Double DB snatch (35/50)
30 AbMat situps
15 Ring MUs
60 single DB snatch (35/50)
60 AbMat situps
15 Ring MUs

Back Squat: 8-8-8-8
Push Press: 4-4-4-4-4

WOD:
6 minute AMRAP
15 pushups
30 Alt. Step back lunges

20 Minute Snatch Work

WOD:
12 Minute AMRAP
21 T2B
7 Power Snatch (65/95)
55 DUs

WOD:
For Time:
100 KBS (35/53)
90 Ab Mat Sit Ups
80 Single Arm DB S2OH (35/50) - Alt R/L every 10 reps
70 Alt. Arm Freestanding Handstand Shoulder Taps
60 Alt. SA DB Snatch (35/50)
50 KBS (35/53)
40 Ab Mat Sit Ups
30 Single Arm DB S2OH (35/50) - Alt R/L every 5 reps
20 Alt. Arm Freestanding Handstand Shoulder Taps
10 Alt. SA DB Snatch (35/50)

Complex Work:
2 Squat Cleans
2 Hang Squat Cleans

WOD:
8 min AMRAP:
8 C2B
5 Squat Cleans (Rx: 75/115, Comp: 105/155)
8 C2B
5 Hang Squat Cleans (Rx: 75/115, Comp: 105/155)

2020 CF Games Event 4:
For Time:
1,000m Row

Strict Press: 10-5-3-3-5-10

Deadlift: 7-7-7-7

WOD:
3 RFT:
300m Run
15 DL (Rx: 155/225)
15 Lateral Bar Over Burpees

WOD:
20 min AMRAP:
6 Strict Pull Ups
12 DB Push Ups
18 Alt. Leg Box Step Ups (24/30)

Front Squat: 10-5-2-2-5-10

WOD:
For Time:
200m Double DB Farmer Carry (35/50)
20 SA DB Thrusters Right (35/50)
20 SA DB Thrusters Left (35/50)
20 Double DB Front Squat (35/50)

WOD:
3 RFT:
100 DU
10 Power Cleans (Rx: 75/115, Comp: 95/135)
20 HSPU

Post WOD:
Power Clean Work

8 min EMOM of the Complex:
1 Snatch Grip DL
1 Hang Power Snatch
1 Hang Squat Snatch

WOD:
For Time:
21-15-9
Hang Power Snatch (Rx: 65/95, Comp: 75/115)
Lateral Bar Over Burpees

Foundational Movement Day: Med Ball Squat Clean

WOD:
18 min AMRAP
6 RMU
25 MBSC (14/20)
25 KBS (35/53)

Complex Work:
3 DL
2 Hang Power Cleans
1 Push Jerk

HERO WOD: DT
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.