WOD
Conditioning
3 or 5 Rounds:
AMRAP in 3 min:
12 Cal Row
12 Thrusters (95/65 | R+115/75)
Rest 6 min
If you are doing CF4CF, do 3 easy rounds then focus on recovery and mobility.
Extra
Sotts Press: 4×4 as warmup
Snatch: 5×1 @ 70% every 30 sec, rest 2 min, 5×1 @ 75% every 30 sec, rest 2 min, 5×1 @ 80% every 45 sec, rest 2 min, 5×1 @ 85% every 45 sec, rest 2 min, 5×1 every 60 sec ascending to heavy single
Press From Split: 4×4 as warmup
Clean + Jerk: 5×1 @ 60% every 45 sec, rest 2 min, 4×1 @ 70% every 45 sec, rest 2 min, 4×1 @ 80% every 60 sec, rest 2 min, 3×1 @ 85% every 60 sec, rest 2 min, 5×1 every 90 sec ascending to heavy single
10 min. Alternating EMOM
4 weighted pistols AHAP
2 strict + 4 kipping HSPU @ 6”/4” deficit
Perform 60 GHD situps in as few sets as possible
*Every Break perform a 10 sec. plank hold and recover