Almost All Crossed Up
For Time:
20 WW
10 Single DB shoulder-to-overheads (5 R/5 L)
20 COSU (Scale: SU)
30 T2B
20 COSU
10 Single DB shoulder-to-overheads (5R/5L)
20 COSU
30 T2B
20 COSU
10 Single DB shoulder-to-overheads (5R/5L)

Rx: (35/50)
Comp: (50/70)

CFG: 70/100 **If someone is using this load, they have to do CODU for jump rope!!

Almost Run/Row/Run with a Partner
For Time: with a Partner - You Go/I Go
3-mile run
3,000-meter row
1-mile run

Build up in Load 3 TnG Power Snatch

Running Isabel becomes Burpee Isabel
5 RFT:
8 Lateral Bar Over Burpees
6 Snatches (Rx: 85/125, Comp/CFG: 105/155)

Climbing Couplet with RMU Twist
15 min to build up on the complex:
1 Squat Clean + 1 FS

For Time:
8-6-4-2 RMU
4-3-2-1 reps for time of: Squat Clean + Front Squat

Rx Loads:
Women: 85, 105, 125, 145 lb *add your own load
Men: 125, 155, 185, 215 lb *add your own load

Comp Loads (CFG Loads)
Women: 145, 165, 185, 205 lb *add your own load
Men: 235, 265, 285, 305 lb *add your own load

DL 5-5-3-3-3-1-1-1-1

For Time:
500m Row
400m Run
20 Bar Facing Over Burpees

Hero WOD Nate:
20 min AMRAP:
2 RMU
4 HSPU (Comp: Strict)
8 KBS (Rx: 35/53, Comp: 53/70)

Post:
8 min for Quality:
:10-:20 sec Hollow Hold
10 Vups
10 Hip Bridge with 1 sec pause at top
:10-:20 sec Superman Hold

On 30 min clock:
15 min EMOM: 1 Squat Clean & Jerk
Right into
15 min: Front Squats with Pause Sets of 3 with 3 sec Pause

7 min AMRAP:
15 T2B
30 Air Squats

5-4-3-2-2-2 Single DB S2OH Strength

12 min AMRAP:
20 BJO 20/24 (must step down)
6 WW
30 Alt. Arm DB Snatch (35/50)

3-3-3-3 Hang Power Cleans

5 RFT:
12 DL (105/155)
9 Hang Power Cleans (105/155)
6 Front Squats (105/155)
3 S2OH (105/155)
10 Burpee Pull Ups

8-6-4-3-2 Back Squat

18 min AMRAP:
50 Wall Balls (14/20, 9/10’)
25 C2B

15 min: Build up in load:
8 Double DB Front Rack Walking Lunge Steps

.com WOD:
For Time:
50-40-30-20-10:
AMSU
DU
Walking Lunge Steps
DU

7-7-7-7 DL
5-5-5-5 Bench Press

7 min AMRAP:
5 DL Rx: (155/225, Comp: 215/335)
10 Strict Pull Ups

10 min to build in load of the complex:
3 Thrusters
3 Front Squats

For Time:
21-15-9:
T2B
Thruster (65/95)
Lateral Bar Over Burpee
Front Squats (65/95)

3 RFT:
20 Double DB Power Clean (35/50)
200m Double DB Farmer Carry (35/50)
10 WW

Post WOD: 12 min for Quality:
5 SHSPU
10 Box Jump Overs
15 Hollow Rocks

20 min E2MOM:
Power Clean
Front Squat
Jerk
-regrip-
Squat Clean
Jerk

Repeat CF Open WOD 11.3
5 min Max Rep:
Squat Clean (110/165)
Jerk (110/165)