21, 18, 15, 12, 9, 6, 3 rep rds:
DL - 135#/95#
BJ - 20"/14"

30 min Airdyne @ EZ pace

Wednesday
A1. DB Walking Lunges, 10/leg x 6 sets, 120 sec
A2. Push-up burpees, AMRAP in 60 sec x 6, 120 sec

Monday
A1. Back Squat, 8-10 x 5 sets, 90 sec
A2. Chin-ups, 10-15 reps x 5 sets, 90 sec - find a way to make 15 reps
A3. Romanian Deadlift, 8-10 x 5 sets, 90 sec
A4. Push-ups, AMRAP in 60 sec x 5 sets, 90 sec

Tuesday - optional
10 min EZ AD
+
5 sets:
Airdyne Sprint 60 sec - increasing pace 10% every 20 seconds (80% first 20 sec/90% second 20 sec/100% third 20 sec)
Rest 6 min
+
10 min EZ AD

Wednesday
A. Front Squat @ 20X0, 10-10-10-10-10, 5 min
B. Chin-ups, 2-3 tough reps x 5 sets, 3 min

Thursday - optional
3 x 3 min Row @ 50% effort/3 min @ 85% effort

6 sets @ 90-95% effort:
30 sec PUB
60 sec Running
6 min rest
+
Tabata Anchored Sit-ups

Post scores to comments.

CF2 Invitational

Event 1
Accumulate total team time OR, for each of the following, consecutively:
Strongman Hold with weight
Static hang from chin-up bar
Front Bridge from Hands

Event 2
AMRAP in 7 min:
Tire Flips

Event 3
AMRAP Rope Climbs in 5 min - to 10 ft target & Thruster, 1 RM

Event 4
Total Reps:
60 sec Push-up Burpees
60 sec Row for meters/10

Event 5
AMRAP Calories in 20 minutes - 4 team members
&
AMRAP length of CF yard ran in 20 minutes - 3 team members

Thursday WOD - Optional

Airdyne or Row or Bike outside 30 min @ EZ pace

4 sets @ 90% effort:
45 sec Push-up Burpees
45 sec KBS - 24kg/16kg
Rest 6 min
+
GHD Sit-ups, 60 reps

Tuesday WOD

Optional:

10 sets:
Row 60 sec @ 85-90% effort, walk/rest 90 sec - try for same times as last week
+
Side Bridges, accumulate 4 minutes of holding per side

A. Power Snatch, 3-3-3-3, 180 sec
B. Back Squat @ 30X1, 8-6-4, 180 sec
C. Barbell Thrusters, 12-15 tough reps x 4 sets, 5 min rest

Post loads to comments

A. Split Jerk, 3-3-3, 180 sec
B1. Push Press @ 31X1, 4-6 reps x 3 sets, 90 sec
B2. Chin-ups, 3-5 tough reps - any style x 3 sets, 90 sec
C. KBS - 24kg/16kg, AMRAP in 5 minutes

Post loads for A & B. Post reps for Part C.

Thursday - Optional

Airdyne or Row 30 min @ EZ pace

5 sets:
30 sec DL - 135#/95#
30 sec BJ - 20"/14"
30 sec Push-up Burpees
30 sec Squats
240 sec rest

Post reps per round to comments.

Tuesday - Optional WOD

10 sets:
Row 60 sec @ 90% effort, walk/rest 120 sec
+
Side Bridges, accumulate 3 minutes of holding per side

A. Power Clean, 3-3-3-3, 180 sec
B. Front Squat, 5-5-5, 180 sec
C. Barbell Thrusters, 15-20 tough reps x 3 sets, 5 min rest

Post loads to comments.