CFE:

6 rft:
600m run
100m farmer carry (53/35)
45 sec rest
Then 3 rds
10 def (CTF) push-ups
15 def sumo squats (75/53)

CF:

1. Warm-up
2 Steady Rounds
20 Alternating Jumping Lunges
15 Push Ups
10 Strict Pull Ups
Row 250m

2A. Strength Prep
Weighted Lunges 155/105lbs
4×12 (6 each leg)
(Moderate Weight)
Then
Plank Hold
4 Rounds
:30 on / :30 off

2B. Strength
Back Squat
4×4 @90%
2-3 Minute Rest Between Sets

3. Conditioning
3 Rounds:
20/12 Calories on AAB/Rower
25 Dumbbell Snatch 50/35lbs
15 Ring Dips

4. Additional Work
Sprint 50m x 12
Rest 2-3 Minutes

5. Gymnastics Accessory
Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in Remaining Time