WOD for Sunday, Jan 15, 2023

Weighted pull-up 4 x 5 or
OTM 6
3-6 strict/assisted pullup

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

Front squat
Go for heavy 3 reps (5 sets)

Partner workout
3 rounds
A. 15 weighted box step overs 2×22.5/2×15
B. 400/300m row

switch when both are ready

(Sprints & jumps)

4 rounds
1min shuttle run (10m = 1rep)
1min db one arm hang c&j 22.5/15
1min db one arm devils press 22.5/15
1min rest

Partner workout
20min AMRAP
4 dumbbell thrusters 22.5's/15's
6 toes-to-bars
24 double-unders

you go, I go
full rounds

(5 tabata intervals of hollow & arch rock)

Power snatch 5 x 3

"Ingrid"
10 rounds
3 snatch 60/42,5
3 bar over burpee

5 rounds
30s ski (cal)
30s rest
30s wall walk
30s rest

3 rounds
20 sumo deadlift high-pull 42,5/30
15 handstand push-up

"CF Open 21.3

For total time:
15 front squats 42,5/30 (scaled 30/20)

30 toes-to-bars / hanging knee raises

15 thrusters

Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups / pullups

15 thrusters

Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups / c2b
15 thrusters

Workout 21.4 begins immediately upon completing

or reaching the time cap for 21.3.

Time cap: 15 min.

CF OPEN 21.4

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.
Time cap: 7 min.