7-24

Strength:
Strict press
5@75%
3@85%
1@95%

WOD:
3 minutes: (as far as you can go)
10 burpees
20 t2b
30 shoulder to overhead
40 KB swings

Rest 3 minutes

5 minutes: (as far as you can go)
10 burpees
20 t2b
30 shoulder to overhead
40 KB swings

Rest 3 minutes

Compete for time:
10 burpees
20 t2b
30 shoulder to overhead
40 KB swings

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7-22

Strength:
Back squat:
8@65%
8@70%
6@80%
6@85%

WOD:
Tabatas
Pull ups
Push ups
Sit ups
Squats

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7-21

Strength:
3×3 muscle snatch
5×2 snatch @75%

WOD:
Death by burpees

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Congrats to Grant and Zoe! Way to represent CFO kids!

7-19

Strength:
3 max handstand holds.
3 max chin-ups

Partner amraps
(Partner A completes an entire round while, Partner B rests)
6 min
100 yd shuttle
5 power clean 115/75
Rest 1 min
6 min AMRAP
10 wallball 20/14
10 kb swings 53/35
Rest 1 min
6 min amrap
5 snatches 115/75
5 burpees

7-18

Strength:
Deadlift
2×3 @ 70%
3@80%
3@90%

WOD:
15 min AMRAP
10 dl 135/95
10 pullups
20 du’s

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7-17

Strength:
Power clean + front squat + push jerk x 6 sets at 80%

WOD:
4 rds
21 sit-ups
15 lateral bar hops
9 hang squat clean 115/75

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7-16

Strength:
Strict Press
2×3 @ 70%
3@80%
3@90%

WOD:
3 rds
400 m run
21 push press 95/65
12 sdhp 95/65

Finisher:
3×8 Pendlay Row