Strength
In 15:00
Establish 1RM Push Press (FX: 3RM)

Conditioning
3 Rounds for Time:
12 Push Press (115/80) (FX: 75/55) (RX+: 135/95)
10 Toes to Bar (FX: Hanging Leg Raises)
80 Double Unders (FX: 60 OR Single Unders)
6 Bar Muscle-Ups (FX: 2 OR Chest to Bar Pull-Ups) (RX+: Ring)
*14:00 Cap

Conditioning
4 Rounds of 1:00 on, :15 off
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
3) 11 Burpees to 6″ Target (FX: 9) (RX+: 12)
4) AMRAP Calorie Bike
5-6) Rest
*RX/RX+ Min: 56/44 Calories (Avg 14/11/round)

Cooldown
1:00/1:00 Pigeon Pose
1:00-2:00 Saddle Pose

Strength
Every 2:00, 8 Sets
Squat Clean
1-4) 2 @ 65, 70, 75, 80%
5-8) 1 @ (↑)
*Reset b/t reps
*FX: 3 Reps for all sets; build by feel with no misses

Conditioning
For Time:
200m Run
9 Cleans (135/95)
200m Run
6 Cleans (185/125)
200m Run
3 Cleans (225/155)
*FX: (95/65), (135/95), (155/105)
*RX+: (135/95), (225/155), (275/185)
*Raining Option: 250m Row
*10:00 Cap

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