CFE:

32m AMRAP
600m run
15 MBC (20/14)
100m farmer carry (53/35)
15 MB sit-ups

CF:

1. Warm-Up

600 m row/run
then:
2 rounds
10 Single Leg deadlift (each side)
10 banded pull throughs
10 Single KB deadlift (moderate load)

2. Strength
DEADLIFT
3×3 @ 74%
3×3 @ 79%

3. Conditioning
“SMOOTH CRIMINAL”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

4. Additional Work
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 71% of 1RM Back Squat For Both Lifts