CFE:

15m AMRAP
9 box jumps
12 KB lunges (53/35)
15 goblet squats
150m run
5min rest
15m AMRAP
150m Row
15 PVC good mornings
12 ab rowers
9 burpee over the rower
CF:
1.Warm-Up
General and WOD Specific
2. Strength
HANG CLEAN
Find 2 Rep Max
3. Conditioning
FOR TIME
2 Rounds
Row 50 CAL
50 Wallballs
Run 400m
50 Empty Bar Thrusters
4. Additional Work
Death by AAB
Min 1- 1 CAL
Min 2- 2 CAL
ETC…5. Gymnastics
AMRAP 8 Min
Max Sets of 5 Unbroken Ring Muscle Ups

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