CFE:

27/24/21/18/15/12/9/6/3
Wallballs (20/14)
Push-ups
KB lunges (53/35)
250m run

CF:

1. Warm-up
2:00 minute row
Then:
2-3 rounds
10 banded hip thrusts
8 cossack sqauts (each side)
30 sec Sorenson

2. Strength
Front Squat 3×5 @ 75% >

3. Conditioning
14 MIN AMRAP
24/16 CAL Row/Bike
3 Deadlifts #135/95
3 Lateral Bar Over Burpees
6 Deadlifts
6 Lateral Bar Over Burpees
9/9, 12/12, etc…

4. Additional Work
Strict HSPU
3 Max Sets
Rest 2:00 between sets

5. Conditioning #2
5 Rounds
40 Double Unders
8 Sandbag over Shoulder
Rest 1:30