For Load
15 mins to work up to a Heavy Single
Squat Clean

Every Minute on the minute for 15 mins:
1 Squat Clean
Mins 1-5: 80%
Mind 6-10: 85%
Mins 10-15: 90%

Complete for time

3 Rounds Of:
10 Front Squats, 185/115 – no rack
20 Chest-to-bar pull ups
50 Double Unders

Skill – Cool Down:
5 rounds
1 Wall Walk + 10 Shoulder Touches

Complete for time:

1 Mile Run
21 Kettlebell Swings
21 Goblet Squats
800m Run
15 Kettlebell Swings
15 Goblet Squats
400m Run
9 Kettlebell Swings
9 Goblet Squats

Men 2 Pood (75#)
Women 1.5 Pood (53#)

Great job to all 25 of our competitors this past Saturday at the Festivus Games, hosted by CF Launch in Mandeville, LA. A special congratulations to our two podium finishers: Aaron Reynolds, 3rd Place, Male Intermediate and Rachel McDowell, 1st Place, Female Intermediate. Great job, guys.

“J”
Complete for time

200 DU Buy-In
4 Rounds of:
5 Muscle Ups
10 Front Squats, 155/105
15 Handstand Push ups
20 Burpees

Modifications:
Muscle Ups – 10 Chest to Bar Pull Ups and 10 Hand Release Push Ups
Hand Stand Push Ups – Push Press (same weight as Front Squat)

Complete for time

3 rounds of:
30 Calorie Row
30 Kettlebell Swings, 53/35
30 Wallballs, 20/14

Core Work:
5 Rounds
Hold L-Sit while hanging from pull up bar for 20 secs.
Rest as needed between rounds.

If not able to maintain grip, hold in a V-Sit position.