Deadlift 5x3 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets.

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

5 rounds for consistency:
A. 9 T2B
B. 15 wall balls
C. 21 cal row or bike or ski
D. 15 single KB deadlifts 36/28 kg
E. 9 burpee box jump overs
2 min rest

Mix the order of the movements for each set.

CF Open 24.3

Run

Warmup 10 minutes
Fast Pace 20 Minutes
Recovery 5 minutes

20 Minutes Row @ HR Zone 3
20 Minutes Ski @ HR Zone 3
20 Minutes Bike @ HR Zone 3

A: Halt clean pull + halt power clean @85% of clean pull 4x2
B: Power snatch + Squat snatch @80% of power snatch 4x2
C: Snatch Ladder 12-9-6-3-1 increasing weight

A,
5 rounds for quality of:
Sled Push, pick load @15m
Rest 3 mins
MAX EFFORT!
Rest 2-3 mins between rounds.

B,
"Team Dae Han"
3 rounds for time of:
Barbell Run@20/15kg, 800 m
3 Rope Climbs
12 Thrusters @61/43kg

Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

Goal: Just get it done

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load

Rest as needed between rounds.

Tabata of your choice
-8x20sec work/10sec rest