5 RFT

• 24 Double unders
• 12 GHD situps
• 24 Double unders
• 12 HSPU

50 Burpees for Time
5:25

Hammer strength decline press
90-100-115

Hammer strength bench press
70-90-90

Bench press, 185 pounds
3-3-4-5 reps

Cable chest press, 65 pounds
10-10

Back Squats
4X5
185, 205, 225, 225

then:

Barbell lunges front rack
4x8
135

10 min Amrap: (2 rds)
3 Rope Climbs
10 Weighted Lunges (each leg) 45#
15 Toes to Bar
2min rest
6min Amrap: (5 rds)
10 DB Snatches (each arm) 35#
20 Push Ups
2 min rest
4min Amrap:
Max rep Reverse Burpees (30 reps)

315, 325, 345

4rds:
400M Run
50 Squats

21-18-15-12-9-6-3 reps of:

SDHP (75 lbs)
Shoulder to overhead (75 lbs)

Strength
Squat 5-5-5-5-5 #80-85-90-95-100

Start the Clock, Squat a 5 rep as heavy as possible at the 0:00, 3:00, 6:00, 9:00, and 12:00 marks.

Wod
20 Snatches 75/45 #33

Run Full Gasser

15 Snatches 95/65 #38

Run Full Gasser

10 Snatches 135/95 #43

Run Full Gasser

5 Snatches 155/105 #48

Run Full Gasser

As many Snatches as possible at 185/125 #53

*15 MINUTE TIME CAP, a full gasser is running to the end of the black and back twice.

60

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