CFP wishes Cody the best of luck in your upcoming competition.

Wallball/BurpeePull-up

3 rounds for time of:
30 Wallballs  (20/14)
15 Burpee Pull-ups

Thruster/Push-up/WLunges/HSWalk

AMRAP in  15 minutes of:
1 Heavy Thruster
7 Push-ups
14 Walking Lunges
21 ft. Handstand Walk

Score number of rounds and Thruster weight.  If you cannot walk on your hands then do handstand holds for 30 seconds.


FS - T2B/Situp/FS

Skill/Strength:
Front Squat - 2-2-2-2-2, pause for two seconds at the bottom of each squat.

Conditioning:
For time.
15 Toes to bar
30 AbMats
50 Front Squats (135/95)
30 AbMats
15 Toes to bar

BS - Run/Squat

Strength/Skill:
Back Squat - Establish a 3 rep max in 20 minutes.

Conditioning:
4 rounds for time of:
Run 400m
50 Squats

DL - DL/BoxJumps/OHLunge

Strength/Skill:
Deadlift 8-6-4-2

Conditioning:
"21-15-9"
Deadlift (225/155)
Box Jumps (24/20)

30 Overhead Lunge Steps between each round (45/25 plates).

Press/PPress - Run/FS/HSPU

Strength/Skill:
Press 8-6-4, Push Press 5-3-1

Conditioning:
AMRAP in 20 minutes of:
Run 400m
7 Front Squats (185/125)
10 Handstand Push-ups

Run/Annie/Run

"Run, Annie, Run"

Run 800m
"Annie"
50-40-30-20-10
Double Unders
AbMat Sit-ups
Run 800m

Partner WOD

Partner WOD

You and your partner will hold a Kettlbebell (53/35) the WHOLE time. If the bell touches the ground at any point during the workout you and your partner must stop and do 10 burpees.

Run 200 Meters with your partner- Bell must be carried, you may switch who is carrying the bell at any time.

Then together complete a total of:

60 Toes to Bar

80 Deadlifts (185/125)

100 Bar facing burpees

then Run 200 meters with the bell with your partner

"The Chief" - Partner Style

"The Chief"  - Partner Style

3 rounds, 5 mins per round with 1 minute rest between :
3 Power Cleans (155/105)
6 Push ups
9 Squats
(The partners switch back and forth: person 1 does 3/6/9, while the other rests and they keep switching back and forth)

Wallball/Swing

Strength/Skill:
Rest Day

Conditioning:
50-35-20
Wallball (20/14)
20-35-50
Kettlebell Swings (55/35)

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