14.1 its like de ja vu all over again...

CFTish

The 12 minutes party: 4 mins of 135 C&J, 4 minutes of calorie row, 4 minutes of burpees

10k Row

SUPER SLOW Back extensions and other core stuff, like 100 GHDs

50 Super Strict push-ups then 5K row?!?

Special Mary

7 minutes of big ol box jumps and big ol squat cleans

7 minutes of triple unders and big boy thrusters

7 minutes of 5 sub 1:30 pace row pulls, DLs

CFTish

3 rounds Row 2 Min Barbell fun 2 Min

3 X 2min Row w/ 2min "Rest"

For the rests do:
1. Max Pull-ups
2. Max Burpees
3. Max GHDs
Add Calories and max numbers together for total.

3 Rounds of 21 115 push press, 3 legless rope climbs, and 27 GHDs

3 rounds of 21 115 power cleans, 27 burpees, and 27 GHDs

3 rounds of 115 lb power snatches, LPU's (AGAIN!) and GHDs (AGAIN!)

Burpee/GHD/InvertedBurpee repeat 1/2 again

50 Ring Dips, 50 Squat Cleans 115, 50 more damn Ring Dips

50LPU/50 Squat Cleans/50LPU

"Flight Simulator"

Flight Simulator
20 Minute time cap
Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rules:
1. You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4. There is not modifying!!!!
Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!