5 RFT 

400m Run or Row 

12 Squats  (Back, Front or OH)

12 Sumo DHP (95/65)

12 Pull-Ups

 

or...

 

"7's"

7 rounds *


7x Push-press (95/65)

7x Push-ups (or Pull-Ups)

7x KB swings (53/36)

7x Power cleans (95/65)

7x Burpees

7x Squats (OH, Front or Back - 95/65)

 

* Optional 400m run on odd # rounds 

 

Bench:  5-5-5-3-3-3

Bars and Burpees
10 rounds
10-9-8-7-6-5-4-3-2-1x reps

Ground to overhead (135/95)
Burpee box-jumps (24 inch)

* Optional - 20x double unders after each round

HeleFran
21-15-12-9 reps
KB swings
Thrusters (95/65)
Pull-ups
 
Run 400m

5 RFT 
Row or Run 400m
7 Curtis P's  (95/65)
10 Burpees
40 Sit-Ups / 20 Hollow Rocks / 20 GHD

Run 1 Mile

30 KTE or GHD
30 KB Swings
30 Back Extensions


Run 800m

30 KTE or GHD
30 KB Swings
30 Back Extensions

Run 400m
30 KTE or GHD
30 KB Swings
30 Back Extensions

From the CF Games Regional Workouts.

 

Shoulder to Overhead 

5-5-5-3-3-3

then...

400m Run
21 KB Swings
15 Cleans
9 Pull-Ups
50 Dubs
21 KB Swings
15 Cleans
9 Pull-Ups
400m run