Conditioning:

3 Rounds
With a Partner
AMRAP 3
15/12 Calorie Ski Erg
15 Box Jumps (24″/20″)
Rest 3 Minutes
AMRAP 3
5 Devil’s Press (50/35) (Fx: 35/20)
10 Alternating Pistols (Fx: Alternating Goblet Reverse Lunges (50/35))
Rest 3 Minutes

Partners will work at the same time on opposite movements and switch once both movements have been completed.

Strength:

E2MOM 14
1 Push Press

Barbell must be taken from the floor.

Conditioning:

3 Rounds
20 Dumbbell Snatch (50/35) (Fx: 35/20)
10 Burpees Over the Bar (24/20)
20 Front Squats (115/80) (Fx: 75/55)

Strength:

E3MOM 21
Deadlift
Set 1: 3@80-85%
Set 2: 2@80-85%
Set 3: 2@85-90%
Set 4: 1@85-90%
Set 5: 1@90-95%
Set 6: 1@95%+
Set 7: 1@95%++

Conditioning:

5 Rounds
200m Run
50 ft. Handstand Walk (Fx: 100 ft. Bear Crawl)

Rx+: 25 ft. segments must be unbroken.

Conditioning:

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to September 19, 2018.

Strength:

E3MOM 21
Back Squat
Set 1: 3 @80-85%
Set 2: 2 @80-85%
Set 3: 2 @85-90%
Set 4: 1 @85-90%
Set 5: 1 @90-95%
Set 6: 1 @95%+
Set 7: 1 @95%++

Conditioning:

E2MOM 10
250/200m Row (Fx: 200/150m)
3 Squat Clean Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)