8 min EMOM:
Complex:
1 Power Snatch
1 OHS
1 Squat Snatch

WOD:
For Time: "Almost Amanda"

9-7-5
RMU
Power Snatch (95/135)
OHS (95/135)

WOD:
1 Round for Max Reps:

3 min Work

1 min rotation/Rest

Rope Climb
DBall/Slam Ball/Sandbag 50m Cone Run
T2Rings
Assault Bike
Bench Press (Rx: 95/135)

STRENGTH:
15 min to find a heavy 3 rep DL

WOD:
15 min AMRAP:
4 BMU
4 DL @ 80% of your 3 RM established today
300m Run

WOD:
5 RFT:
5 RMU
7 Clean & Jerk (Rx: 105/155, Comp: 155/225)
9 Bar Facing Over Burpee

****Do not do class programming AND throwdown on Friday!!!****

CF Kids Camp Fundraiser Throwdown: Begins at 5 PM

Event 1:
For Time:
21-15-9
Clean & Jerk (Rx: 75/115, Scaled: 55/75 or less)
Bar Facing Over Burpees (Rx: Open Standards, Scaled: Step ups and Step overs are ok)
*10 min TC

Event 2:
8 min AMRAP:
10 T2B (Scaled: Hanging knee raise)
20 DB Snatch (Rx: 35/50, Scaled: 20/35 or less)
40 DU (Scaled: 80 Singles)

Event 3: Final Event - Top 3 Men & Women - Scaled & Rx - TBA

12 min EMOM: 5 Thrusters

WOD:
In teams of 3:
Max Cals in 10 Min on Assault Bike, Rower, or Ski Erg.

WOD:
18 min AMRAP:
10 HSPU
20 Box Jump Overs (20/24)
30 Walking Lunge Steps

Olympic Weightlifting

WOD:
"Jackie"
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

STRENGTH:
Post Jackie:
30 Strict Pull-Ups

STRENGTH:
Hang Squat Snatch: 5-4-3-2-1

WOD:
For Time:
30-20-10:
DB Burpees (35/50)
DB Snatch (35/50)

WOD:
25 min AMRAP:
18 C2B
12 Hang Clusters (95/135)
6 Bar MU
2:00 Rest

STRENGTH:
Superset:
DL 5-5-5-5-5
Back Squat 5-5-5-5-5

WOD:
4 RFT:
25 WB (14/20, 9/10')
200m Run

WOD:
3 RFT:
21 T2B
15 DB Box Step Overs (Rx: 35/50, 20/24)
9 Strict Ring Dips

WOD:
100 DU
50 Front Squats (65/95)
40 Push Press (65/95)
30 Cleans (65/95)
20 HSPU
10 Ring MU
100 DU

WOD:
12 min AMRAP:
7 Burpee Box Jump Overs (20/24)
7 Power Snatch (75/115)
7 Overhead Squat (75/115)

STRENGTH:
3x Complex:
3 Strict T2B
Max Rep Kipping T2B

STRENGTH:
For 15 min:
Min 1: Strict MU Transition Drills
Min 2: SHSPU Drills
Min 3: Superman & Hollow Work

WOD:
3 min Max Calories