CFE:

20m EMOM, every 4min
400m run, 50 double unders (4 x 1)
Then: 7 rft: 12min time cap
15 wallballs (20/14)
12 push-ups
9 sit-ups

CF:

1. Warm-up

General & WOD Specific

2. Strength
Alternating on the Minute for 12 Minutes
Odd- 3 Front Squats
Even- 6 Back Squats
45-50% of 1RM Back Squat for Both Lifts

3. Conditioning
5 Rounds For Time
20/14 CAL Row
10 Clean & Jerks #95/65 RX+ #115/80

4. Additional Work
5 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
60-65%

5. Conditioning #2
Alternating on the Minute for 12 Min
12/9 CAL AAB
15 GHD Sit-ups