CFE:

Long Intervals
4 X 1600m run, 2min rest
Then: 10/1
Pushball (20/14)
Goblet squats (53/35)

CF:

A. Warm-up
B. Split Jerk 3×3 – Moderate, Heavy, Moderate
C. 3 RFT
Run 400m
4 Rope Climbs
8 Push Jerk Rx 135/95 Rx+ 205/145
-Additional Work-
D. Every 3 Minutes for 15 Minutes:
15 Calorie Row
15 Front Squat 135/95lbs
15 Handstand Push-Ups
E. 3 Rounds:
Row 500m
12 Sandbag Cleans 150/100lbs
Row 500m
Rest 2:00

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