CFE:

6 X 300m run, 10 floor wipers, 30 sec rest
3 X 400m run, 10 evil wheel, 30 sec rest
Then: 7m AMRAP
3,6,9,12,15…….
DB squat clean
30 double unders

CF:

A. Warm-up
Every 2 min x 7
3x Squat Clean + Jerk
Round 1 – 65%
Round 2 – 68%
Round 3 – 72%
Round 4 – 75%
Round 5 – 78%
Round 6 – 80%
Round 7 – 83%
C. AMRAP 12
400M Run
15 T2B
12 KBS 70/53

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