Starting today, we are going to be on CFR7-specific programming written by our very own Coach Kevin! Hope you all enjoy it!

Strength

Every 3:00, 4 Sets
10 Back Squats + 10 Prone Swimmers
1-2) 50-55%
3-4) 55-60%

Conditioning

AMRAP 14
14 Burpees Over Bar
7 Chest-to-Bar Pull-ups (FX: Pull-ups) (RX+: 5 Bar Muscle-Ups)
14 Power Clean (RX: 115/80) (FX: 95/65) (RX+: 135/95)
7 Toes to Bar

Strength

E3MOM 15
1 – 4: 10 Strict Presses @55 – 60%
5: AMRAP @55 – 60%

Conditioning

3 Rounds
200m Run
250/200m Row (Fx: 200/150)
30 Box Jumps (24/20) (Rx+: 27/22)

SQUAD-WOD

Cash-In: 1000/800m Row/Ski cash in (Rx+: 1200/1000)

16 Rounds for Time (Partners alternate FULL rounds)
8 Hang Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
24 Double Unders (FX: 18) (RX+: 30)

**4 Synchro Bar Facing Burpees after each round (FX: Synchro Burpees)**

Cash-Out: 1000/800m Row/Ski (Rx+: 1200/1000)

Strength

E2MOM 16
1 Front Squat (ME)

Conditioning

AMRAP 7
7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)

Time Cap 12:00

Strength

E2MOM 12
Power Snatch + High Hang Squat Snatch (↑)

Conditioning

E2MOM 8
1: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)
2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)
3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)
4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)