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)

Max Reps on 25 min Clock:
P1: Max Rep T2B
P2: Max Cal Row
P3: 400m Run

*** You must rotate every time the person gets back in from the run.

15 min for Quality:
50’ Double DB Lunge in front Rack
1 RC
1 min Rest

14 min AMRAP:
2 RC (Comp: 4 RC)
12 Double DB Thruster (35/50)
50 DU

8 Double KB/DB DL -> 50’ Carry (25’ down and back on grid) -> 4 DL (this is unbroken)

increase load as you go until at good working load. continue to hit set at that working load until the 20 minutes is up.

10 min AMRAP:
20 KBS 35/53 (Comp: 53/70)
15 Push Ups (Comp: 10 SHSPU)
20 AMSU

15 min EMOM: 1 Squat Snatch (can increase load as you go!)

For Time:
12-9-6-3
Squat Snatch 95/135 (Comp: 125/185)
RMU (Scale: Strict Pull Ups, banded strict, jumping pull up with take negative, rec pull. hardest strict that you can do!!)

Push Press 5-5-5-5

For Time:
50 Alt Arm DB Snatch (35/50)
10 WW (Comp: 100’ HSW)
30 Alt. Arm Devils Press (35/50)
15 C2B (Comp: 15 BMU)

15 min EMOM:
1 Squat Clean + 2 Jerks (can add load as you go)

Back Squat 5-5-5-5

Repeat 8/9/2023
Every 10 min for 40 min:
0-10: 2000m Row
10-20: 1 Mile Run
20-30: 75/60 Cal Echo Bike (Comp: 100/75 Cals)
30-40: 50 BBJO (20/24) (Comp: 75 reps)

Deadlift 10-8-6-4-2

12 min AMRAP: 3/3, 6/6, 9/9…
T2B
Power Cleans (75/115)

On a 20 min Clock:
50 C2B
100 Box Step Ups (20/24)
75 WB (14/20, 9/10’)
100 Box Step Ups (20/24)
IRT: Max Rep HSPU (Comp: strict)

For Quality: 6 min
10 Hollow Rocks
20 Russian Twists
10 MB Sit up to the sky

4-4-4-4-4 Regrip DL

5 RFT:
400m Run
25/20/15/10/5 Deadlifts

*Athletes must change their own plates

Females: 135/155/175/195/215
Males: 185/225/265/305/345

Pause Front Squats 3-3-3-3-3-3

8 min AMRAP:
10 FS (65/95)
20 HS Shoulder Taps

15 min AMRAP:
18 C2B
12 Burpee BJO (20/24)
6 Power Snatch (105/155)

Post WOD:
6 min Max Rep Strict Pull Ups

Bench Press 8-6-4-2-2-2

Teams of 3: On a 20 min Clock
P1: Max Cal Row
P2: Max Rep KBS (35/53)
P3: Rest

Solo Option:
20 min AMRAP:
30 Cal Row
30 KBS
1:30 Rest

15 min to build up in the Complex:
2 FS
2 Push Press
2 Thrusters
2 Clusters

.com WOD:
On a 2-minute clock:
25 Front Squats
Max-calorie in the remaining time

Rest 2 minutes

On a 2-minute clock
20 Push Press
Max-calorie in the remaining time

Rest 2 minutes

On a 2-minute clock:
15 Thrusters
Max-calorie in the remaining time

Rest 2 minutes

On a 2-minute clock
10 Squat Clean Thrusters
Max-calorie in the remaining time

:Rx: 55/75, Comp: 75/115