15’ Skill Development EMOM:
1. 5e SA KB Snatch
2. 5-10 Kipping Pull-up Variation
3. AMRAP Double-Unders (Cap at 30 reps)
Cardio Party
15’ AMRAP
10 KB Swings (24/16kg)
10 Sit-Throughs
10 Alt. SL V-ups
10/8 Bike Cals or 40yd Sled Push (Empty)
Back Squat 2×7, 3×5 (Building up to ~80% of 1RM)
Archer Ring Rows 3×10 (5e)
Side Plank Complex 3x
1. 8 Side Plank Leg Lifts
2. 8 Side Plank Thread the Needle
For Time: (8’ Cap)
15 OH Squats (40/28kg)
20 Box …
Floor Press 2×7, 2×5, 2×3
KB Swings 5×10 (Challenge the load)
Rotating EMOM x 4 Rounds:
1. AMRAP Toes to Bar
2. AMRAP Burpees to Target (Pull-up Bar)
3. AMRAP Row Cals
4. Rest
No score today. Focus on technique and …
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Hang Squat Clean (AK) + Jerk 5×3+3
Tempo Chin-ups (3s Pause at Top + 3s Ecc.) 4×3-5
Split Squat 4x8e
10’ Partner AMRAP
10 SA DB Clusters (40/25#)
60yd Shuttle Run (5-10-15yd)
(Switch off from round to round)
SA KB Complex – 10’ Alt. EMOM:
3 Swings
3 High Pulls
3 Snatches
(Alternate hands after each minute.)
Tempo Ring Dips (3s Ecc.) 4×4-8
KB SL RDL 3x8e
4 Rounds For Time: (12’ Cap)
20/15 Cal Row
10 Burpees over the Rower
Rx+: Super …
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CF Open WOD 21.3
For Total Time: (15’ Cap)
15 Front Squats (43/29kg)
30 Toes to Bar
15 Thrusters (43/29kg)
Rest 1:00
15 Front Squats
30 Chest-to-Bar Pull-ups
15 Thrusters
Rest 1:00
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
Scaled: 29/20kg Bar, Hanging Knee Raises, Pull-ups, C2B …
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Cardio Party
4’ On/2’ Off x 6 Rounds, Alternating (3 Each):
1. Run 300m (1 Lap around building)
Then, AMRAP
12 SA DB Hang C&J (6e)
9 Ab Mat Sit-ups
6 Box Jump-Overs
2. Run 300m
Then, AMRAP
12 DB Renegade Rows (6e)
9 KB …
15’ Build to Deadlift 1RM (Benchmark)
For Time: (12’ Cap)
3 Rounds:
3 Power Snatches (40/28kg)
6 OH Squats
15 Double-Unders
…Straight into:
3 Rounds:
6 Hang Power Cleans (40/28kg)
12 Front Rack Reverse Lunges
30 Double-Unders
Rx+: 50/35kg
Arm Farm – 3 Sets
12 Barbell Curls
20 Band …
Floor Press 3×7, 3×5 (E2MOM)
2’ on/1’ off x 3 Rounds:
10 Super Burpees
15 KB Swings (24/16kg)
AMRAP Bike Cals
Rest 4’
2’ on/1’ off x 3 Rounds:
10 Toes to Bar
15 Wall Balls (20/14#)
AMRAP Row Cals
Score = Total Bike …
Read More → 15’ Built to Snatch 1RM (Score for today)
Rotating EMOM x 3 Rounds:
1. 10, 8, 6 Back Squat (@ 65, 73, 80%)
2. Max Reps Strict Pull-ups* (Unbroken)
3. Rest
*Scale if unable to complete at least 5 reps …
