Strength: For Quality

5-5-5-5 Strict Press

10-10-10-10 Ring Rows

15-15-15-15 Air Squats

Workout: For Time

50m KB Front Rack Carry Buy In

21-15-9 Crossovers

42-30-18 Situps

21-15-9 Push ups

50m KB Front Rack Carry Buy out

Workout: For Time!

Teams of 2

2000m/1800m Row

50 Cal. Echo

25 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)

1600m/1400m Row

40 Cal. Echo

20 Power Cleans

1200m/1000m Row

30 Cal. Echo

15 Power Cleans

800m/600m Row

20 Cal. Echo

10 Power Cleans

400m/200m Row

10 Cal. Echo

5 Power Cleans

Strength: Push Jerk 5-5-4-4-3-2-1

Workout: For Time!

30 Wallballs RX(20lb/14lb, 10ft/9ft)

20 Toes To Bar

10 Wall walks

200m Run

30 Wallballs

20 Toes To Bar

15 Handstand Push ups

200m Run

30 Wallballs

20 Toes To Bar

20 Strict HSPU

200m Run

Strength: Back Squats 5×4

Workout: For Time

3 Rounds

10 Power Snatches RX(95lb/65lb) RX+(135lb/95lb)

10 Pull Ups

2 Rounds

8 Power Snatches RX(115lb/75lb) RX+(165lb/115lb)

8 Chest To Bar

1 Round

6 Power Snatches RX(135lb/95lb) RX+(185lb/135lb)

6 Bar Muscle Ups

Workout: CF OPEN 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts RX(185lb/135lb) Scaled(135lb/95lb)
50 double-unders/ Scaled 50 Single unders

Strength:

3×8 DB Strict Press + 3×8 DB Hammer Curls

3×8 DB Bench + 3×8 DB Bent Rows

Workout: For Quality

25-20-15-10

Cal. Row/Ski/Echo

Situps

Russian Swings *You Pick weight*

Strength: Power Snatch 3-3-3-3

Workout: For Time!

5-4-3-2-1 Wall Walks

15-12-9-6-3 Front Squats RX(95lb/65lb) RX+(115lb/75lb)

5-4-3-2-1 Shuttle Runs **20m per rep**

Workout: For Time!

Teams of 2

150 Double Under BUY IN,

5 Rounds

30/24 Cal. Row/Echo/Ski **15/12 Cals per**

20 Chest To Bar Pull up

10 Box Jumps RX(24″/20″)

then,

150 Double Unders

then,

5 Rounds

30/24 Calorie Echo/Ski/Row

20 Ring Dips **RX+ Ring muscle up into dips**

10 Box Jump Overs RX(24″/20″)

150 Double Under BUY OUT

Strength: Back Squats 4×5

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

5 Power Cleans RX(135lb/95lb)

10 Toes To Bar

15 Wallballs RX(20lb/14lb, 10ft/9ft)

Workout: For Time! **15 Minute CAP**

2024 CF OPEN 24.1

21 dumbbell snatches, arm 1 RX(50lb/35lb)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell