10 rounds for time of:
8 ground-to-overheads @43/30kg
10 bar-facing burpees

Time cap: 15 minutes

• Full workout details here

How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

AMRAP 11

5 Strict HSPU + 5 Kipping HSPU
40 Du´s
30 sit ups

3 rds

Double DB OH hold 20-30 sec

Back squat 1 x 20

1A) Bulgarian split squats 3(3+3)x40% of BS 1RM
1B) Front squats 3x5x60%

AMRAP 12

4 Bar MU
8 Front Squats 50/35kg
12 Box Jumps 24/20"
16 Pistol Squats

12 min AMRAP

5 static dips
15 heavy KB swing (32/24 kg)
45 DU

EMOM 16

Even : 1 x Heavy Shoulder press
Odd : 8 Sumo Highpull w/ 24/16kg Kettlebell

Find 1RM OTD shouder press, In Eight rounds.

Power clean + 2 jerks. As heavy as possible in 15 minutes.

EMOM 10
3 squat snatches 70-72,5% 1RM
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