Seated box jumps warm up and go for the max for the day Push press 3-3-3-3-3 Start at around 70% of your 1 rm, and work up to a heavy triple for the day. WOD: “2008 CF games final event” For time: 30 SQUAT clean and Jerks 155/100 lb TIME CAP: 15 Mins

EMOM 6 mins 6 alternating pistols, Hand Stand hold for rest of the minute (all in the same minute) EMOM 8 Mins 3 Snatch Deadlifts at your 1 rep max snatch + 10 lateral jumps AMRAP 8 Mins 15 calorie row 50 meter right arm over head kettle bell or dumbell carry and 50 meters…

Tabata Wall ball shots RX: Aim for 5 plus every round, score here is going to be your lowest round EMOM 10 Mins 2 Front squats with a 2 second pause at the bottom, at 75% of your 1 rep max front squat For time: 10-9-8-7-6-5-4-3-2-1 Time Cap 15 minutes Hang Power Clean 135/95 Rx Lateral…

EMOM 5 mins Max unbroken set of pull ups, rx: chest bar pull ups Strict Press 5-5-5-5-5 AMRAP 15 mins 5 DL 225/155/rx 10 pushups 15 air squats

Muscle up and pistol skill work EMOM 10 Mins 2 Thrusters at 70% of your max thruster from the ground For Time: 27-21-15-9- TIME CAP: 14 Mins Calorie Row Wall Balls 20/14 rx

Overhead barbell carries with partner across gym floor Back Squat 3-3-3-3-3 100 m uneven farmers carry 10 Front Squats 135/95-Rx 10 push press 135/95 Rx

EMOM 6 mins. 5 burpees plus medicine ball cleans all same minute rx: 20/14 lbs. EMOM 8 Mins 5 toes to bar + 30 second Hand stand hold on the wall or free standing HS hold, all in same minute For time: time cap- 12 min 10-1 Box Jump overs rx: 24/20 1-10 hand stand…

EMOM 12 Mins. 2 clean deadlifts and 1 power clean at 60-70% range of 1 RM power clean, 1-2 rope climbs on the other minute AMRAP 20 mins. 10 Sumo Deadlift High-Pull 95/65 lb 200 m run 15 Power Snatch 95/65 lb 200 m run 20 Overhead Squat 95/65 lb 200 m run

Tabata Overhead Walking Lunge with bare barbell( Do them in place) EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat 4 Rounds with 1 minute at each station “Two arm dumbbell push press 40/25 lb Air Squat Row for calories Rest” 2 Minute rest

EMOM 10 mins sustainable set of HSPU, and other minute alternating pistols on each leg Push Press 2-2-2-2-2 AMRAP 7 Minutes Burpees to a 6 inch target