Strict PressBuild to a heavy single. Then 10 reps @ 70% of heavy single WOD 13 min AMRAP 5 box jumps 24/20 10 push press 95/65 15 kb swings

2 position clean (floor,knee)4@80% 5@85% WOD Air Force 20 thrusters 95/65 20 SDHP 95/65 20 push jerks 95/65 20 OHS 95/65 20 front squats 95/65 *at the start of each min perform 4 burpees.

Snatch Balance5x3 15 otm 1. 7 overhead squats 75/55 .. comp 95/65 2. 45 second plank 3. 7 pullups …. 7 chest to bar pullup

Bench Press or floor press3-3-3-3 WOD: 2 baselines 500m row 40 air squats 30 situps 20 pushups 10 pullups Competitor’s baseline 500m row 40 air squats 30 situps 20 hspu 10 muscle ups * rest 3 minutes between 

Back Squat5x5@80% WOD 3 rds 400m run 21 goblet squats 53/35 12 kb ground to overhead  Congrats to our CFO teams that competed in the St. Louis Affiliate Cup! 3rd place overall finish!  

StrengthDeadlift 5-5-5 *immediately following each set perform a max handstand hold. Scale with pushup plank From CrossFit Football “7 minutes left down by 6” 2 rds 1 min push press rx 95/65, comp 115/75 1 min rest 1 min pullups rx...