40 min AMRAP

40 cal row
40 push-up
40 sit-up
40 DU
40 push press 20/16
40 box jump
40 OHS 20/16
400m run
40 back extensions
40 KB swing 24/16

7 hspu
7 thrusters
7 knees to elbows
7 dead lifts
7 burpees
7 kettlebell swings
7 pullups

Warm up for 10 min

A. Skillwork: HSW practice for 10 min

B. Skillwork: MU practice for 35 min
Own MU program

C. EMOM for 10 min:
HSPU x 2-4 reps > 10 kg plates

D. Russian dips
3 x 5
1 + 2 + 3 not assisted

E. 3 sets of:
DB snatch x 16 reps (8+8)
35 40 40 lbs
rest 90 sec between sets

150 burbee
500 single under
50 sit up
20 pull up

60 min
Warm up for 10 min
A. Skillwork: HSW practice for 20 min
B. Skillwork: MU practice for 30 min
Own MU program
MU 2 x 1! :)

90 min

Warm up for 10 min

A. 3 sets for time & quality:
2 rope climb
4 MU turns with band
6 HSPU > 5 kg plates
8 C2B
rest 2 min between sets.
Results: 3.46, 3.43, 3.36

B. Weighted ring dip 5 x 3

C. Weighted C2B pull up 5 x 3 x 7.5 kg

D. 3 sets for quality:
15 UB pull ups
rest 2 min between sets.

E. 2 sets of:
8 seated DB press 20 lbs
8 deltoid side raise 10 lbs
8 strict T2B

Nasty Girls

3 Rounds of

50 Air Squat
7 Muscle-Up / 14 Pull-Ups + 14 Push Ups
10 Hang Power Clean (60/43)

A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)

warm up: 2 rounds
400m run
10 hand release push ups
10 push press 45#

Strength:
Shoulder press
95#x5, 105#x5, 100#x5, 100#x5, 100#x5

Metcon: Fran's balls
21-15-9
Wall ball 20#
Pull ups

3:30

Find your 1RM in hang power snatch