-Then-
5 Rounds for time:
10 Deadlift 225#
15 Hand Release Push-Ups
20 Air Squats

"EMOM 12
A: Row 20/17 cal
B: 5 thruster 70/45 kg"

TC 16 min

4 rounds

40 double unders
30 sit ups
20 box jumps
15 kb high swings
5 ring rows

5k row

7 rounds

3 DL @ 225
5 T2B
7 Lunges (each leg)
9 HR Push Ups

Strength
Squat clean 3-3-3-2-2-1

75, 85, 95, 105, 105, 115

WOD
12min AMRAP
3 DB thrusters (55/35)
6 HR Push-up
9 Box step-ups (45/25; 24/.20)

30#, 25#, 20". 8 rounds + 9 reps

105 min

1.Own skillwork for 20 min:
- 20 HSPU
- 10 pull up
- 15 C2B
- 3 BMU

Hard routine workout

2.Conditioning
A. 5 rounds each, YGIG:
12 cal run
6 - 10 ring dips, kipping > 7 reps

2.Skill
A. HSW practice / drills

3.Conditioning
A. For time:
25 cal row
25 TTB
20 DB squat snatch @ 20 lbs
15 strict HSPU > 2 abmat
10 burpee box jumps @ 24"
5 deadlifts > 80 kg
10 burpee box jumps @ 24"
15 strict HSPU > 2 abmat
20 DB squat snatch @ 20 lbs
25 TTB
25 cal row

Result: 19.45

CF Open WOD 13.1
AMRAP 17min
40 Burpee
30 Snatch 75#
30 Burpee
30 Snatch 135#
20 Burpee
30 Snatch 165#
10 Burpee
30 Snatch 210#

Made it to 135 reps

6 x 2 x Power clean + 2 x front squat

Pre-WOD
• 5k run (24:28)

WOD - 10 rounds
• 10 burpees
• 10 pull-ups

Post-WOD
• 100 sit-ups