Part A : EMOM for 10 Minutes

1 power clean + 3 push press

build in load to find a 1 rep max with the main focus on the push press

Part B : 3 rounds for time:

30 pistol squats

15 clean & push press (40/30)

21-15-9

Assault bike cal
DL 100kg

5 RFT

• 5 Deadlifts 60kg
• 5 Front squats 60kg
• 10 GHD Situps

50 Ring row
10x6sec. Pullup holds with overhead grip

On the Minute x 12:00

Minutes 1-3 – 4 Deadlift
Minutes 4-9 – 3 Deadlift
Minutes 10-12 – 2 Deadlift

Aim to climb steadily throughout all 15 minutes. Start smart!

7 Min amrap

• 7 Wallballs
• 7 Toe to bar

Score is total reps

12 Min AMRAP
3 Muscle Up
5 Snatch 50/30
7 Fronst Squats (50/30)
Scale
9 C2B or 12 Pull up or Ring Rows
5 C&J
7 Front Squats (50/30)

1 min max cals assault bike
4 minutes rest
1 min max cals assault bike

#MetCon | 10' AMRAP of:

##snatch complex:

• 1 snatch-grip deadlift
• 2 squat snatches
• 3 overhead squats

[https://www.wodconnect.com/workouts/cfb-160804]

Run 1 Mile / 4 x Stairs
21 USA Kettlebell Swings, 21 Kettlebell Front Squats
Run 800 Meters / 2 x Stairs
15 USA Kettlebell Swings, 15 Kettlebell Front Squats
Run 400 Meters / 1 x Stairs
9 USA Kettlebell Swings, 9 Kettlebell Front Squats
Rx – 32/24kg