Skill
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice

WOD
Every 5:00 x 5 Sets:
Row 400 Meters
15 KBS (53, 35)
30 Double Unders

Strength

Push Press 6x2 @ 85% every 90s

WOD

5 RFT:
18/15 Calories Bike
15 T2B
9 HSPU
*21 min cap

Strength

Max Load in Complex of:

3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

WOD

3 Rounds of 2:00 on with a partner:
2:00 of Box Jumps w. step down (24, 20)
2:00 of KBS (53, 35)
2:00 of Hand Release Push-ups
2:00 Hang Power Cleans (115, 75)
2:00 Abmat Sit-ups

Open WOD 19.1

AMRAP 15
19 Wall Ball Shots (20,14)
19 Calorie Row

Skill

EMOM 10
Min 1: 5 Strict Chin Ups
Min 2: 5 HSPU

WOD

AMRAP 20
100 Ft Farmer Carry
100 FT Box Push

Rest as needed (60-90s)

Strength

Sumo Deadlifts
6x2 @ 85%

CFL/Newbs: Conventional Deadlift
6x2 @85%

WOD

For time:
30 Calorie Row
30 Medball Cleans (20, 14)

Strength

Push Press 6x3 @60-65%

WOD

EMOM 20

Minute 1: 15 DB Push Press (50,35)
Minute 2: 30 Double Unders (60 Single Unders)