CFC WOD 1. Strength Build to a max complex of: Front Squat + Push Press + Thruster 2. Conditioning EMOMx20 5 rounds of: Min 1: 20/16 Cal Row Min 2: 10 Clean and Jerks, 115/75 Min 3: 20/16 Cal Row Min 4: 10 OHS, 115/75 COMP WOD 1. Strength Build to a max complex of: Front Squat + Push Press + Thruster 2. Conditioning Death by Thruster at 65% of the max complex established in #1. 6 minutes. Begin w rep 4. Ex. Min 1- 4 thrusters Min 2 - 5 thruster... 3. Conditioning EMOMx20 5 rounds of: Min 1: 20/16 Cal Row Min 2: 10 Clean and Jerks, 135/95 Min 3: 20/16 Cal Row Min 4: 10 OHS, 135/95