13.1
Heavy single, snatch, then CF open 13.1
100-10
Squat heavy triple Then 2×5@90% of heavy triple 100 DU 90 sit-ups 80 squats 70 push-ups 60 lunges 50 swings (2/1.5) 40 box jumps 30 burpees 20 hspu 10 mu (bar or ring)
Team WOD
Deadlift, 5×1 @90% or more Then Up to 5 person team WOD 5k row for time, break it up between the team members as you choose.
10 min AMRAP
Friday. Clean and Jerk – 15 min to find heavy single Then once clean and jerk EMOM for 10 min at 85% of heavy single 10 min AMRAP 10/10/10 10 lunges in front rack
6 min AMRAP
Snatch – 10 min to find heavy single Then one snatch EMOM for 10 min at 85% of heavy single 6 min AMRAP OHS 95/65 x 10 1 rope climb
3 Rounds for Time
Front squat 3×5@80% 3 rft 400 m run 10 thrusters 135/95 20 push-ups 30 double unders
21/15/9
Bench 3×5 @ 80-85% 8 min cap 21/15/9 Deadlift 315/225 CTB pull-ups
12 min AMRAP
Back squat 3×5 80-85% 12 min AMRAP 20 swings 20 sit-ups 20 box jump (24/20) 20 shoulder to overhead (135/95) 20 bar over burpees