Strength

Front Squat 2rm #115

Floor Press 3x5 #70

Beat the CFSB Competitor Wod
8 Rounds

20 seconds of work

20 seconds of rest

at the top of every 20 Seconds of work, perform a 20 Yard Shuttle

with the remaining time, as many reps as possible Kettlebell Snatches 55/35

Score is your total repetitions in the kettlebell snatch - 45

2 rounds for reps:

3 min AMRAP

Ground to overhead (95)
rest 90s

15, 16

Daily max for complex
Power clean + front squat + hang squat clean

Bench
5x3@80% used 95lbs
Kettlebell Lactic Acid 30/30/30x3
-Double KB Push press/overhead lockout
-V-sit up/v-sit hold
-KB cleans/rack hold
-ring push-ups/hold in plank

40-30-20-10

Hand release pushup
Wall ball (20)
Pull up (purple band)

20 min cutoff

pushups from the knees after 1st round
2 wall balls into last round @ 20 min cutoff
(this WOD felt so bad)

Strength

Dead lift

5X5

WOD

1 mile run (9:07)

75x Deadlifts

1 mile Row

Front Squat 5 x 5
115 - 135 - 155 - 165 - 175

then 8 rounds for time of
* 12 Sledge hammer (each arm)
* Sprint 200m

Bench
5x3@80%

Kettlebell Lactic Acid 30/30/30x3

-Double KB Push press/overhead lockout
-V-sit up/v-sit hold
-KB cleans/rack hold
-ring push-ups/hold in plank

Strength:
3×5 Back Squat* (1st Set @ 65% 1RM, 2nd @ 75%, 3rd @ 85%)

Conditioning – AMRAP in 20 Minutes:
400m Run
20 Hang Power Cleans (115/63) @95#
20 Front Squats (115/63) @95#

Result: 2+419
Finisher
AMRAP in 3min: ab-mat sit-ups

For time: 50 Ring Dips Run 400 meters or Row 500 Meters 50 Push-ups Run 400 meters or Row 500 Meters 50 Handstand push-ups Run 400 meters or Row 500 Meters

result: 18:59, running, Stink Bug