CF-010515

Reps-Rx3+
Warm Up-
3x20Sec - Power Clean, Front Squat, Push Press

Strength:
EMOM X 10min: 1 Pause Front Squat + 1 Front Squat @ 75% **add 1 more Squat if you can =)*

or

Endurance:
EMOM x 10min: 100m Run + 3 Front Squats @ 50%
**Shorten run if not getting back in 30sec**

WOD: (18min total)
AYCE-
3min- Squat Cleans
2min- Box Jumps
1min- S2OH
3min Box Jumps
2min- S2OH
1min- Squat Cleans
3min-S2OH
2min- Squat Cleans
1min Box Jumps

Rx:165/115/24in Rx2:135/95/24in Rx3
:115/75/20in

Rx+ 205/135/30in
BC-010516
Reps

Warm Up-
3x 20Sec -Air Squat, Sit Up, Push Up


Endurance:
EMOM x 10min: 100m Run + 7 Air Squats
**Shorten run if not getting back in 30sec**

BC-WOD: (18min total)

As Many Reps As Possible:
3min- KBS
2min- Box Jumps/Step Ups
1min- DB Push Press
3min Box Jumps/Step Ups
2min- DB Push Press
1min- KBS
3min- DB Push Press
2min- KBS
1min Box Jumps/Step Ups