3 Rounds For Time:
500/400m Row
21-15-9 Deadlifts

KILOS: 102.5/70

EMOM 40
1. 15 Goblet Squat
2. 10 Ring Row
3. 20 Sit-Ups
4. 20 Box Dips
5. 15 V-ups / Tuck ups
6. 15 Push-Ups
7. 10 Chin-Ups
8. 40sec Plank Hold


Front Squat for load:
#1: 10 reps

AMRAP 10
12 Shoulder to Overhead 42,5/30kg
10 Pullups
12 Front Squats
10 Box Jumps

50/40 cal row
10 bar MU
50 wall balls
50 DB snatch 22.5/15kg

28 Min AMRAP

For time:
15-10-5
Power Cleans (60/43kg)
Front Squat (60/43kg)
Timecap: 9 mins

Extra:
3 rounds
Banded split squat x 8/8
KB Teapot x 10/10
Straight Leg Hip Bridge March x 20"
-rest as needed-

CF Games OPEN 23.3
TBA

AMRAP 12
15 Box Jumps
12 Hang Power Cleans
9 Burpee over bar
6 Front Squats
3 Muscle-Ups

RX: 60/40kg

Teams of 3:
6km Row

EMOM 10
Power Snatch + Hang Squat Snatch