CFE:

4 x 300m run, 20 KBS (53/35) 30 sec rest
3 x 400m run, 20 KB SDHP, 30 sec rest
2 x 600m run, 20 KB lunges each leg, 45 sec rest
Then: 3 rds
12-15 DB strict press
12-15 DB upright row
30 sec hollow body hold
* when choosing a weight for the additional work, you should be able to complete at least 12 reps but 15 should be difficult.

CF:

1. Warm-Up
3 rounds:
150 m row
10 banded single leg bridges (each side)
10 banded side steps (each direction)
10 banded tempo air squats

2. Strength
STAMINA SQUATTING
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 65% of 1RM Back Squat For Both Lifts

3. Conditioning
“FREEDOM SAUCE”
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Bar Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Bar Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Bar Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Bar Burpees
Max Calorie Row

4. Additional Work
Gymnastic Complex
Each Set To Be Completed Unbroken:
Set 1: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 5 Bar Muscle-ups
Set 2: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
Set 3: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 3 Bar Muscle-ups
Set 4: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 2 Bar Muscle-ups
Set 5: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 1 Bar Muscle-up