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  • Kat

Wednesday 06.12.23


20 min AMRAP:

50 Pull Ups

50 DB Thrusters

50 Toes to Bar

50 Single DB Box Step Ups (24/20")

50 Calorie Ski

50 DB Clean & Jerks

DB: (22.5/15kg)

Performance (Open and Quarterfinal focus):

20 min AMRAP:

50 Chest to Bar Pull Ups

50 DB Thrusters

50 Toes to Bar

50 Single DB Box Step Ups (24/20")

50 Handstand Push Ups

50 DB Clean & Jerks

DB: (22.5/15kg) Sweat: For Max Cals:

10 Rounds of 20 work, 40 rest

Ski Erg

Bike Erg


Echo Bike

*Complete all 10 sets on Ski before the Bike etc


(0 - 10 min)

A. Split Press:

4 x 5r @ 50%

*Alt Split each set. After the 5 presses, reset the feet and do 3 Push Jerks.

(10 - 22 min)

B. 1 Deadlift @ 90%


24 min: 20 Hand Release Deadlifts @ 75%

(30 - 40 min)

C. OTM x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Pick a challening load, but something you can maintain with good form for 10 minutes.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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