AMRAP 14 mins
6x HSPU
12x TTB
24x Hang DB C&J 12/12/arm @22.5/15 kg

3 rounds for time of:
5 Rope Climbs
10 Strict HSPU
15 Atomic sit up
Shuttle Run 10x10m

scaling: pike push up

timecap : 18 mins

For time
50* Pull up
100* OHS 35/20kg
200* DU

AMRAP 30 with a partner:
50 Wall balls @9/6kg
50 Calorie Row
40 Anchored Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Barbell Rows @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs

Strict Chin-ups: 4 x submax. Rest 90s.
- These are done BW or Partner Assisted Chin-ups
- Goal: 4 challenging work sets 2-3 reps short of failure.

Scaled: 4 x 3 reps heavy negative chin ups ( 10-12 sec lowering ) , floor supported if needed

1) DB Neutral Grip Floor Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.

1a) DB Split Squats: 3 x 8/side Rest 30s.
1b) 1-Arm KB Row : 3 x 8/side Rest 30s.

2a) Bottoms-up KB Carry: 3 x20m/ side . Rest 30s.
2b) Single Leg RDLs: 3 x 8 side Rest 30s.

AMRAP 14 min
3 rope climb
7 Shoulder to Overhead @60/40kg
11 Front Squat @60/40kg
Goal: 3+ rounds

Power Snatch
Heavy Double
- NO Touch n Go

Build to a challenging set in 15 mins

• work on speed
• foot work

CF Games OPEN 18.5
AMRAP 7 mins
3 Thrusters @43kg/30kg
3 C2b
6 Thrusters
6 C2b
9 Thrusters
9 C2b
12 Thrusters
12 C2b
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