Front Squats 7-6-5-4

3 RFT:
400m Run
40 MBSC (14/20)

Pick a Bike, Rower or Skier:
1x Through:
:45 sec moderate, rest 15sec
1:30 moderate, rest 30 sec
2:15 moderate, rest 45 sec
3 min moderate, rest 60 sec

right into:

10x Through::
:30 repeatable fast pace
:15 Rest
Finish with: 2:30 easy cooldown

15 min For Quality
10 Double DB Curl to Press
10 Double DB Bent Over Row
10 Single DB Tricep Ext
10 Flutter Kicks
10 Scissor Kicks
10 Vups/Tuck Ups
30 Superman Swimmers

6-5-4-3-3-3 Power Cleans

Teams 3 - For Time:
Part 1:
200 Cal Row
120 BFOB

Part 2:
100 Power Cleans (95/135)
150 T2B

**2 people always working, 1 person always resting.

For Time:
10-8-6-4-2 SHSPU
50-40-30-20-10 Box Step Ups (20/24)

Post WOD:
5 min For Quality:
3 WW
10 Unbroken Strict Press
-2 min rest-
5 min For Quality:
10 Push Up Position DB Drags
10 Hollow Rocks

25 min AMRAP:
10 Strict Pull Ups
20 Step Back Lunges
30 AMSU
40 Air Squats
50 DU

Play on 2023 CF Games Event: Age Group Final Positions

For Time:
20 BMU
30 Alt. Single DB Squat Snatch 35/50 (Comp: 50/70)

Post: Push Press 5-5-5-5

Play on 2023 CF Games Event: Age Group Gymnastics Chipper as an AMRAP:

20 min AMRAP:
48-foot Handstand Walk
30 Box Jump (20/24)
30 AMSU (Comp: GHD sit-ups)
30 Air Squats (Comp: Pistols Unbroken sets of 5 alt legs)
30 T2B
30 Air Squats (Comp: Pistols Unbroken sets of 5 alt legs)
30 AMSU (Comp: GHD sit-ups)
30 Box Jump (20/24)
48-foot Handstand Walk

Play on 2023 CF Games Event: The Alpaca For All:
For Time:
300m Double DB Carry (35/50)

Then 3 Rounds:
2 RC (Comp: Legless RC)
12 Double DB Hang Power Clean & S2OH (35/50)
100m Double DB Carry (35/50)

Pick One:
Helen:
3 RFT:
400m Run
21 KBS (35/53)
12 Pull Ups

OR:

Helena:
3 RFT:
400m Run
12 BMU
21 DB Snatch (35/50)

Post: Superset:
DL: 15-12-9-6
SHSPU: 15-12-9-6

Front Squat: 5-4-3-2-2-2

Play on 2023 CF Games Event: The Ski-Bag Re-Mix - AKA: The Rope-Bar
For Time:
100 DU (150 SU)
30 Front Squats (Rx: 75/115, Comp: 105/155, Games: 125/200)
100 DU (150 SU)
20 Front Squats (Rx: 75/115, Comp: 105/155, Games: 125/200)

For Time:
75 WB (14/20, 9/10’, Comp: 10/11’)
15 RMU
75 Single DB Walking Lunge Steps (35/50)
15 RMU

15 min for Quality:
4 Sandbag Clean
Single DB Strict Press 10 R/10 L
10 SPU
:15-:30 sec Parallette or Ring L-hold

DL 10-5-5-3-5-5-10

In 10 min:
50 DL (155/225)

IRT: AMRAP:
15 KBS (35/53)
20 Box Step Ups (20/24)

Every 10 min for 40 min:
2000m Row
1 Mile Run
75/60 Cal Assault Bike (Comp: 100/75 Cals)
50 BBJO (20/24) (Comp: 75 reps)

8 min EMOM: Double DB
2 Devils Press -> 4 Thrusters

For Time:
30 Double DB Thrusters (35/50)
50 C2B
- Rest 2 min -
30 Double DB Devils Press (35/50)
50 T2B

12 min EMOM:
1 Squat Clean
1 Front Squat
1 Jerk

12 min AMRAP:
10 Squat Clean (95/135)
3 Rounds:
1 WW*
5 Push Ups

*Comp: 2 C2W HSPU during each WW