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

Squat Snatch work up to a Heavy Single

12 min E3MOM:
400m Run

IRT: Max Rep Squat Snatch @ 75% of your 1 heavy single established today,

22 min AMRAP:
20 HSPU (Comp: SHSPU)
40 MBSC (14/20)
60 KBS (35/53)
40 MB Step Back Lunges (14/20)
20 Pull Ups (Comp: 10 RMU)

5-5-5-5-5 Hang Power Clean
3-3-3-3-3 DL

7 min AMRAP:
7 DL (Rx: 155/225, Comp: 205/315)
50 DU

7 Sets Gymnastics Complex:
5 SPU
4 T2B
3 C2B
2 BMU
1 Pull Over

WOD:
5 min Max Distance HSW
1 min Rest
3 min Max Rep AMSU (Comp: V-Up)

For Time:
30-20-10
Cal Row
Double DB Squats (Rx: 35/50, Comp: 50/70)
BBJO (20/24)

Post: Double & Single DB Farmer Carry

5-5-5-5-5 Front Squat

13 min AMRAP:
15 Thrusters (65/95)
75’ HSW
7 RMU

On 18 min Clock:
50 Lateral Burpees
40 T2B
30 Power Cleans (95/135)
20 S2OH (95/135)
10 Rope Climbs (Comp: Legless)
IRT: Max Rep Clean & Jerk (95/135)

Aerobic Capacity Day
2 Sets:
1x:
20 sec max effort sprint
Rest 40 sec

7x:
30 sec controlled sprint
30 sec easy recovery
Rest 4 min b/t sets

4-5 Rounds:
10 Hollow Rocks
:10 sec Hollow Hold
10 V-Ups
:30 Rest between Rounds