Rep by rep and then its done!

DL-SCln-HSCln - Sprint Cash Out

EMOTM for 16 minutes
1 Deadlift + 1 Squat Clean + 1 Hang Squat Clean, for load.

Cash Out:
Sprint 100m shuttle (50/50) / Walk 50m x 10

Row/T2B/Pullup/KBSwing

For time.
Row 30 calories
then,
10 rounds of:
3 Toes to Bar
6 Pull-ups
9 KB Swings (70/55)

BS - Run/BS/Burpee

Strength:
In 20 minutes, establish 1 RM Back Squat

Conditioning
For time:
Run 200m
10 Back Squat (225/155)
25 Burpees
Run 400m
25 Burpees
10 Back Squat (225/155)
Run 200m


PSn/BoxJump/Pull-up

Strength:
Power Snatch 3-3-3

Conditioning:
AMRAP in 15 minutes of:
3 Power Snatch (135/95)
6 Box Jumps (24/20)
9 Pull-ups


RingPush-ups/HollowRocks

21-18-15-12-9-6-3 rep rounds of:
Ring Push-ups
Hollow Rocks

Thruster - "Fran"

Strength:
Thruster 5-3-3-1-1-1

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

FS - DU/FS/PPress

Strength:
Front Squat, 3 sets of 5 reps, do 20 double unders after each set, rest 2 minutes.

Conditioning:
For time:
100 Double Unders
21 Front Squats
21 Push Press
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press

Men use 115# and Women use 85#, one barbell, taken from floor.

Partner WOD

With a Partner:

Accumulate 75 Hang Power Cleans* (135/95)
*You can only be doing Hang Power Cleans while your partner is holding a Handstand

Run 400m together

75 Synchronized Squats

Run 400m together

Accumulate 75 Jumps Over Your Partner (1 person jumps over the other at the hip while they are holding a push-up position)

Run 400m together

DL - DL/BoxJumps/ReverseLunge

Strength:
Deadlift 5-5-5

Conditioning: 
AMRAP in 8 minutes of:
8 Deadlifts (155/115)
10 Box Jumps (24/20)
12 Reverse Lunge Steps

"Annika"

"Annika"
1 Round for time of:
30 Pull-ups
Run 200m
30 Burpees
Run 400m
30 Squat Snatch (75/45)
Run 800m
30 Squat Snatch (75/45)
Run 400m
30 Burpees
Run 200m
30 Pull-ups

CFP Benchmark WOD - this one is in the journal

Compare to Saturday, June 23, 2013.

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