6 Intervals

A1. 2:00 AMRAP
4 Wall walks
8 Chest-to-bar pull-ups
12 Box jump overs, 24/20″

A2. 2:00 AMRAP
20/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs)
Burpees over the rower in the remaining time

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

These are intended as fast, hard intervals that are still sustainable for the 2 minutes and can be repeated with 2 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
These short intervals simulate combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep a high pace and unbroken sets.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Wall walk → Reduce reps (2)
Chest-to-bar pull-up → Reduce reps (4) → Regular pull-ups

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

1 round
5min ski (tavoite 40-90cal)
* - 3min rest*
5min bike (tavoite 40-90cal)
* - 3min rest*
5min row (tavoite 40-90cal)
* - 3min rest*

Front Squat

4 x 4 @ 90%

3 sets:
6+6 Supinated Grip Barbell Bent Over Row + Barbell Bicep Curls
12 DB Scul Crushers
15 Banded Bicep Curls
15 Banded Tricep Extensions
- Rest 1:30 btw sets

Complete as many reps as possible in 15 minutes of :

3 Burpee Pull-ups
12 dumbbell snatches 22,5/15kg
15 box jump-overs 24"/20"

Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

2-4rounds:

30-60s D-ball hold
10+10 kb side bend

-5 t2b/ 8 kipping leg raise, 15sek rest.

*score is reps combined.

*2min rest
*increase from last week