Happy Father’s Day to all of the CFR7 Dads!

Strength
Every 3:00, 5 Sets
12-10-8-6-4 Bench Press (↑, from 50-60%)

Superset Accessory (3+ out of 5)
16 Alternating Dumbbell Bicep Curls

Conditioning
AMRAP 12
40 Double Unders (FX: 20 OR Single Unders)
8 Hand Release Push-Ups (FX: Push-Ups)
12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
16 Sit-Ups

Squad WOD
With Partner, Alternate Full Rounds
AMRAP 9
9 Calorie Bike (FX: 6)
6 Burpee Chest to Bar Pull-Ups (FX: B. Pull-Ups)

Rest 3:00

AMRAP 9
9 Calorie Ski (FX: 6)
6 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)

Rest 3:00

AMRAP 9
9 Calorie Row (FX: 6)
6 Burpee Box Jump Overs (24/20) (FX: BB Get Overs)
*Score: Total Reps

Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Power Snatch + 1 Power Snatch (55, 60, 65%)
4-6) 1 Hang Power Snatch + 1 Power Snatch (70-75%)
*Reset b/t reps

Conditioning
3 Rounds for Time:
27 Wall Balls (20/14) (FX: 14/10)
18 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)
9 Power Snatch (115/80) (FX: 75/55) (RX+: 135/95)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 1:00 PVC Passthroughs / 10 Ring Rows + 10 Kip Swings / 10 Scap Pull-Ups + 10 Kip Swings
3) 15 Straight Arm Banded Lat Pulldown

Conditioning
AMRAP 20
100m Run
50′ Handstand Walk (FX: 25′ OR 5 Wall Walks)
100m Run
50 Double Unders (FX: Single Unders)
100m Run
15 Toes to Bar (FX: 10 OR Hanging Leg Raises)

Strength
Every 3:00, 5 Sets
Front Squats
1-2) 4 @75, 80%
3-5) 2 @85-90%

FX:
4 Front Squats (65, 70, 75, 80, 85%)

Conditioning
For Time:
30 Calorie Row
15 Deadlifts
30 Box Jump Overs (24/20)
15 Front Squats
*(RX: 165/115) (FX: 115/80) (RX+: 205/145)
*10:00 Cap