CFE:

Short Intervals
4 X 600m run, 30 sec rest
3 X 800m run, 45 sec rest
(I extra each for full training)
Then: 3 rft:
5 strict pull-ups
8 ring dips
11 GHD or MB sit-ups

CF:

A. Warm-up
B. Squat Clean 5×3 Drop and Reset
(Start around 80%)
C. 4 RFT
Row 500/400m
30 Overhead Squats 75/55
-Additional Work-
D. Run 800m x 2
Rest 2:00
Run 600m x 3
Rest :90
Run 400m x 4
Rest :60
E. EMOM for 10 Minutes
1 Legless Rope Climb in Weight Vest

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