CF WOD:

Strength: (20min)

-Power Clean + Hang Clean (Pause)

Perform PC and then lower back to pos. 2, pause 5 sec, perform hang clean

70% of 1 RM C&J

4×1 Rep

-Touch and Go Box Squat

4×3 Reps

-Push Press

50% of 1RM C&J

4×3 Rep

-Single Arm DB Row

3×10 Reps each arm

-Neutral Grip DB Press

3×10 Reps

…

B.AMRAP 6 min:

10 Pull-Ups

15 Push Press (115/75 lbs)

20 Kettlebell Swings (24/16 kg)

*Rest 2 minutes, and when the clock reaches 8:00 complete the following…

C.AMRAP 6 minutes of:

Run 800 Meters

20 Toes to Bar

Max Reps of Push-Ups