CF Semifinals Workout:

5 RFT:
100 DU
20 T2B
10 FS (Rx: 95/135, Comp: 135/185, Semifinals Load 155/225)

30 min EMOM:
Min 1: # of SHSPU
Min 2: # SPU
Min 3: # SRD
Min 4: # RC
Min 5: 5 High Box Jumps
1 min of Rest

14 min AMRAP:
5 Double DB Lungester (35/50)
10 Double DB Snatch (35/50)
15 Box Jump Over (20/24)

On 36 min clock:
Hang Power Clean 3-3-3-3
Power Clean Tng 3-3-3-3
Clean Pulls Re-grip 3-3-3-3

5 min Max Rep BFOB

On 35 min Clock:
1000m Run
50 Pull Ups
100 Push Ups
150 Air Squats

**If planning on doing half Murph on Memorial Day, you can go straight to the run after this. If planning on full Murph continue on with:

20 Pull Ups
40 Push Ups
60 Air Squats
IRT: Max distance Run

12 min EMOM:
Power Clean
Hang Squat Clean
Jerk

For Time:
21-15-9:
Power Clean & Jerk (Rx: 65/95, Comp: 75/115)
T2B
Front Squat (Rx: 65/95, Comp: 75/115)

For Time:
200 DU
30 Burpee BMU
200 DU

12 min For Quality:
8 Kneeling Slasher to Halo
20 Hollow Rocks
8 Side Plank Twists R
8 Side Plank Twists L

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

On 13 min Clock:
70 WB (14/20, 9/10’)
150’ HSW
30 WB
IRT: Max Rep WW

5x Superset:
5 DL
10 Double DB Strict Press
1:30 Rest

7 min AMRAP:
8 Double DB Burpee DL (35/50)
12 Double DB S2OH (35/50)

For Time:
2 Rounds:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats

Then:
400m Run

Comp: Going to do murph in VEST? If your fitness supports it, wear it for Round 1, and the 800m run of round 2.

25 min AMRAP:
10 WW
20 KBS (35/53)
30 MBSC (14/20)
40 AMSU
50 DU

16 min to build in sets of 3 Hang Power Snatch

Partner WOD:
On 12 min Clock:
Both partners working at same time:

Accumulate:
Max Cal Row
Max Rep Hang Power Snatch (75/115)

*Partners Switch as needed.
*2 scores at end: Total cals & Total Snatch

20 min E2MOM:
1 Squat Clean
1 Jerk
2 Front Squats
1 Jerk

8 min AMRAP:
4 Squat Clean & Jerk 95/135 (Comp: 115/175)
16 T2B

5 Sets: 10 Double KB/DB DL into 50’ Farmer Carry into 5 DL
1:30 rest between sets

On a 20 min Clock:
200m Double DB Carry (35/50)
50 MB Box Step Overs (14/20, 20/24)
400m MB Run (14/20)
50 Double DB Box Step Ups (35/50, 20/24)
200m Single DB Carry (35/50)
IRT: Lateral Burpee BJO

For Time:
Buy in: 800m Run
4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats
Buy Out: 800m Run

Planning to do Murph in Vest? If your fitness supports it, wear it for 1st 800m & 2 rounds. Take off after 2 rounds and finish without a vest.