WOD

On the Minute x 10:
1 Snatch

Back Squat
5 Sets of 5

Day One of our CFBR Burpee Challenge!

Teams of 3
For time:
600m Team Run
Partner 1: 15 Snatches (135/95#)
400m Team Run
Partner 2: 20 Snatches (95/65#)
200m Team Run
Partner 3: 30 Snatches (75/55#)
*may be an undisclosed element involved.

Then:
150 Wall Ball (30/20) (20/14)

Yay Burpees!!!

With A Partner, Alternating Rounds —
AMRAP in 30 Minutes:
5 Pull-Ups
10 KB Swings, 53/35#
15 Squats
400m Run

One partner completes a full round while the other rests.

All Classes
On the Minute x 20:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Medball Squat Cleans (20/14)
Minute 4 – 50 Double-Unders

Strength
1RM Clean and Jerk

Conditioning
5 RFT:
400m Run
15 Pull ups
9 Strict HSPU

Sweat Class
5 RFT:
400m Run
15 Pull ups
9  HSPU

Conditioning
40 Calorie Bike or 60 Calorie Row
30 Box Jumps (24/20)
20 Toes to Bar
10 Power Cleans (185/135) (135/95)
20 Toes to Bar
30 Box Jumps (24/20)
40 Calorie Bike or 60 Calorie Row

Sweat Class
Minutes 1-5: EMOM 5-8 Pull ups
Minutes 6-10: Row for Calories
Minutes 11-15: EMOM 8-10 Front Rack Kettlebell Reverse Lunges (Moderate Weight)
Minutes 16-20: EMOM 3-5 Parallette Shoot-thrus (with Push up and Dip)
Minutes 21-25: Row for Calories
Minutes 26-30: EMOM 5-8 Pull ups

Score = Total reps + Calories Rowed

Each movement should take no more than 30 seconds to complete except for the shoot thrus and the row for calories. Try to maintain the same pace for all of the EMOMs.

Conditioning
21 – 15 – 9:
Calorie Row
Thrusters (95/65)

Strength Work
5 RNotFT
1   Rope Climb (Legless if you have regular)
10 Strict Ring Dips (Focus is on form)

Run 1 Mile
21 Kettlebell Swings, 21 Kettlebell Front Squats
Run 800 Meters
15 Kettlebell Swings, 15 Kettlebell Front Squats
Run 400 Meters
9 Kettlebell Swings, 9 Kettlebell Front Squats

Rx – 70# / 53#