Front Squat: 10-7-4-4-7-10

WOD:
7 min AMRAP: 3/3, 6/6, 9/9…
Thruster (70/100)
C2B

DL Triples

WOD:
For Time:
150’ HSW
25 DL (155/225)
25 Box Step Ups 20/24 (Comp: Pistols)
35 HSPU (Comp: SHSPU)
25 Box Step Ups 20/24 (Comp: Pistols)
25 DL (155/225)
15 Wall Walks

5-7 sets:
10 Double DB/KB DL → 60’ Farmer Carry → 5 Double DB/KB DL
1:30 Rest

7 min AMRAP:
11 T2B
22 KBS (35/53)

Post WOD:
5 min EMOM:
:30 second Plank Hold
:30 Max Rep Ab Mat Sit Ups

Partner WOD: A spin on Event 5 of the CFV Championship Programming - 2022

For Time:
320 (F/F), 360 (M/F), 400 (M/M) Cals on Rower

+

14 Rounds:
10 Bar Facing Over Burpees
10 Thrusters (65/95)

*30 min TC

EVENT FLOW:
One athlete begins on the rower and the other athlete on the bar-facing burpees. Both athletes work simultaneously to complete the work. Athletes may switch who is rowing and who is doing burpees/thrusters at any point and as often as they choose. Time is stopped once both the calories and bar-facing burpees/thrusters are completed. If either the calories or the burpees/thrusters are completed before the other, one athlete will work while the other rests until all the reps are done.

For Max Reps: Assault Bike Cals, Wall Walks & Rope Climbs

Round 1:
3:00 Work
1:00 Rest

Round 2:
2:00 Work
1:00 Rest

Round 3:
1:00 Work
1:00 Rest

WOD:
For Time:
100 Single DB Snatch (35/50)
800m Run
50 Pull Ups
50 Alt. Single DB Snatch (35/50)
400m Run
25 Pull Ups

10 min EMOM:
0-5: 3 Hang Squat Snatch
5-10: 2 Hang Squat Snatch

WOD:
9 min AMRAP:
12 OHS (65/95)
6 BBJO (20/24)
12 Thrusters (65/95)
6 BBJO (20/24)

WOD:
24 min EMOM:
1 min: Wall Walks
2 min: Strict Pull Ups
3 min: Strict Ring Dips
4 min: Ab Mat Sit Ups

5 Sets:
6 DL → 10 Heavy Russian KBS

1:30 Rest

5 RFT:
20 WB (14/20, 9/10)
10 DL (155/225)

WOD:
3 RFT:
500m Row
21 T2B
400m Run

15 min to build up in load on Power Clean & Jerk

WOD:
16 min AMRAP:
75 DU
15 BMU
75 DU
15 Clean & Jerk (Rx: 105/155, Comp: 155/225)
75 DU
15 HSPU

WOD:
9 min AMRAP:
12/15 Cal Row
3 Wall Walks

-5 min Rest-

9 min AMRAP:
15 Hang Power Snatches (55/75)
10 BFOB

WOD:
For Time:
30-20-10 Thrusters (65/95)
9-6-3 RMU (Comp: 15-10-5)

Post WOD:
Thrusters 5-5-5-5-5

Double DB Bench Press 10-10-10-10

WOD:
For Time:
60 T2B
60 Double DB Box Step Overs (35/50, 20/24)0
60 Push Ups
60 Box Jump Overs (20/24)

10-8-6-4-2 Front Squat - Pull From Floor

WOD:
11 min AMRAP:
5 Squat Cleans (Rx: 85/125, Comp: 105/155)
10 FS (Rx: 85/125, Comp: 105/155)
60’ HSW