Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups
2) 10-15 Inverted Rows
*HSPU: Abmat, Pike, Banded, Deficit

Conditioning
AMRAP 10
100m Run
10 Shoulder to Overhead (95/65) (FX: 75/55)
40 Double Unders (FX: 25)

CFR7 Nation,
Anastasia and I are SO excited to embark on this amazing new adventure together. We thank you for all of the love and support over the last few years. Many of you have been with us from Day 1 and have watched us grow as athletes, coaches, and as a team. We are so grateful for each and every one of you, and we can’t wait for what lies ahead, for us AND our CFR7 family.

Love,
Coach Kevin / Team Pei
__________________________________
“Team ATPei” Wedding WOD
In 28:00, w/ Partner – Split Reps Any Way
2024m Row (10:00 Cap)
into…
AMRAP
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring)
28 Wall Balls (20/14)
20 Synchro Bar Facing Burpees
24 Hang Power Clean (115/80) (FX: 75/55)

Strength
Every 2:00, 3 Rounds
1) 10/10 Tempo 3″ Deficit Goblet Split Squat
2) 10/10 Tempo Single Dumbbell Bench Press
*30X-Tempo – 3s down

Conditioning
EMOM 12
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)
2) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15)

3-5)
AMRAP
10 Double Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)
15 Push-Ups (FX: 10) (RX+: Hand Release Push-Ups)
20 Sit-Ups

6) Rest

Strength
Every 3:00, 5 Sets
2 Deadlifts
1) 80-85%
2-4) 85-90%
5) 90-95%

FX:
1) 5 @75%
2-4) 3 @80, 85, 90%
5) 1 @90-95%

Conditioning
AMRAP 9
21 Box Jumps (24/20)
15 Toes to Bar (FX: 9) (RX+: Unbroken)
9 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)

Strength
Every 2:30, 6 Sets
3 Split Jerk
1-2) 65-70% of 1RM Clean and Jerk
3-4) 70-75%
5-6) 75-80%

Conditioning
AMRAP 12
60 Double Unders (FX: 45)
12 Front Squat (95/65) (FX: 75/55) (RX+: 115/80)
12 Handstand Push-Ups (FX: 9) (RX+: Strict OR 2″/1″ Deficit)
*RX/RX+ Min: 3 Rounds