CFE:

3 x 500m Run, 15 pull-ups, 45 sec rest
3 x 500m Run, 10 panther plank shoulder/knee tap, 45 sec rest

Then: 3 rounds
10 weighted stepups/reverse lunge, each leg
10 Bulgarian split squats, each leg

CF:

1. Warm-Up

WOD Specific Warm Up

2. Strength

BUILD TO A HEAVY: 

1 Pausing Front Squat + 1 Front Squat

3. Conditioning

“SATAN’S WHISKERS”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees