Complex Work:
2 Squat Cleans
2 Hang Squat Cleans

WOD:
8 min AMRAP:
8 C2B
5 Squat Cleans (Rx: 75/115, Comp: 105/155)
8 C2B
5 Hang Squat Cleans (Rx: 75/115, Comp: 105/155)

2020 CF Games Event 4:
For Time:
1,000m Row

Strict Press: 10-5-3-3-5-10

Deadlift: 7-7-7-7

WOD:
3 RFT:
300m Run
15 DL (Rx: 155/225)
15 Lateral Bar Over Burpees

WOD:
20 min AMRAP:
6 Strict Pull Ups
12 DB Push Ups
18 Alt. Leg Box Step Ups (24/30)

Front Squat: 10-5-2-2-5-10

WOD:
For Time:
200m Double DB Farmer Carry (35/50)
20 SA DB Thrusters Right (35/50)
20 SA DB Thrusters Left (35/50)
20 Double DB Front Squat (35/50)

WOD:
3 RFT:
100 DU
10 Power Cleans (Rx: 75/115, Comp: 95/135)
20 HSPU

Post WOD:
Power Clean Work

8 min EMOM of the Complex:
1 Snatch Grip DL
1 Hang Power Snatch
1 Hang Squat Snatch

WOD:
For Time:
21-15-9
Hang Power Snatch (Rx: 65/95, Comp: 75/115)
Lateral Bar Over Burpees

Foundational Movement Day: Med Ball Squat Clean

WOD:
18 min AMRAP
6 RMU
25 MBSC (14/20)
25 KBS (35/53)

Complex Work:
3 DL
2 Hang Power Cleans
1 Push Jerk

HERO WOD: DT
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD:
2x Through for Max Reps:
3:00 SA DB OH Walking Lunges R/L (Rx: 35/50)
1:00 Rotate
3:00 Cal Row
1:00 Rest
3:00 SA Alt DB Snatch (Rx: 35/50)
1:00 Rest & Rotate
3:00 Box Jumps (Rx: 20/24)
1:00 Rest & Rotate

WOD:
For Time:
Annie:
50-40-30-20-10
DU
Ab Mat Sit Ups

-2 min rest-

10-20-30-40-50
DU
Air Squats

Front Squat: 4-4-4-4-4-4

WOD:
8 Min AMRAP:
Ascending Ladder 3, 3, 6, 6, 9, 9…
Hang Squat Clean (95/135)
T2B

WOD:
28 min AMRAP:
24’ HSW
10 HSPU (Comp: Strict)
15 Pull Ups (Comp: Strict)
20 Box Step Overs (Rx: 20/24)
300m Run

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

7 min AMRAP:
5 Double DB Burpee DL (35/50)
5 Double DB Thrusters (35/50)

Front Squat 5-5-5-3-3-3

WOD:
5 RFT:
15 T2B
15 Box Jump Overs (20/24)