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CFBH 4.14

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LIFT:  STRICT PRESS
A. Take 7 mins to warmup to ~65% of 1RM
B. Then EOMOM6 1.×3 @70% 1×3 @80% 1×3 @90%
*Last set is ME

WOD a
10 Min AMRAP LADDER
2-4-6-8…(+2)
Sq. Clean (165/115)
10 T2B

==REST 5 MIN==

WOD b
10 Min AMRAP:
100m Farmer’s Carry (53/40)
10 Box Jumps (34/30)

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CFBH 4.13

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LIFT: FRONT SQUATS
A. Take 10min to warmup to ~65% of 1RM
B. Then EOMOM6 1.×3 @70% 1×3 @80% 1×3 @90%
*Last set is ME

WOD a
5 rounds
2min “ON”; 2mins “OFF”
250m row
AMRAP S2O 155/115
*Score is total # of S2O*

WOD b
Bro Sesh
3 Sets
8-10Bicep Curls
8-10 Single Arm Row
8-10 Barbell Rollouts

CFBH 4.10

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SKILL: PULL-UP PROGRESSION
E4MOM12
0-3 Strict PU:
5x Jumping PU neg (3-5 sec descent)
10x Ring Rows
:30sec bar hang
4-9 Strict PU:
4x Jumping PU negs (5-15 sec descent)
10x Ring Rows
:45 sec bar hang
10+ Strict PU:
3x Jumping PU negs (15-30 sec descent)
10x Deficit Ring Rows
1:00 bar hang

LIFT:  WEIGHTLIFTING COMPLEX
A. 8min warmup to ~75%
B. EOMOM10
1x Power Snatch
2x OHS
3x Behind the neck split jerk @AHAP

WOD
5x 200m Sprints
1:1 Work:Rest ratio
*Score is slowest time