CFE:

2 x 800m run, 25 wallballs (20/14) 1 min rest
3 x 600m run, 15 pushball, 45 sec rest
Then for time:
100 jumping air squats, 8 burpees every minute

 

CF:

1. Warm-Up
2-3 rounds
300 m run/row
10 banded pull throughs
10 barbell bent over row
10 barbell good mornings
2. Strength
DEADLIFT
3×3 at 72%
3×3 at 77%
3. Conditioning
“VIPER”
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)
4. Additional Work
Rope Climb Conditioning
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

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