CFE:

6 rft:
4 wallwalks
8 burpee pull-ups
12 calorie row
16 jumping air squats
400m run

CF:

1. Warm-up
3 Steady Rounds:
50′ Lunge Steps
:30 Handstand Hold
15 Jumping Squats

2A. Strength Prep
Single Leg Squats
4×10 (2 sets per side)
Then
Tabata Plank Holds
8 Rounds
:20 on / :10 off

2B. Strength
Back Squat
3×3 @92.5%

3. Conditioning
15 Min AMRAP
25 Deadlift 185/125lbs
25/15 Cal Row
25 Box Jump Overs 24/20″
1 Minute Rest After Each Round

4. Additional Work
For Time:
Run 4 miles
Come out smooth and build your pace throughout

5. Gymnastics Accessory
10 Rounds:
30′ Handstand Walk
AS FAST AS POSSIBLE
Rest 1-2 Minutes