CFE:

6 rft:
600m run
16 pistols
8 pull-ups

CF:

1. Warm-up
2A. Strength Prep
Pause Squats (Light) 50% or less
3×10
Then or Superset
Hip Extensions
3×10
2B. Strength
Back Squat
4×4 @87.5%
3. Conditioning
AMRAP 12 Minutes
15 Wallballs Rx 20/14lbs – Rx + 30/20lbs
10 GHD Sit Ups
40′ Handstand Walk
– Additional Work –
Row 150m x 15
Rest :30
5. Gymnastics Accessory
6 Rounds:
Sprint 10/7 Cals on Assault Air Bike
8 Bar Muscle Ups
Rest :90