CFE:

2 X 800m run, 20 1 arm OH lunges, 1 min rest
3 X 600m run, 10 1 arm OHS, 45 sec rest (switch arms after 5)
Then: 10/1
Pistols
Dips

CF:

A. Warm-up
B. Split Jerk
1-1-1-1-1-1-1
Build weight over sets
C. For Time:
100 Front Squat Rx – 95/65 Rx+ – 135/95
*Every break complete 10 HSPU Rx – Kipping Rx+ – Strict
-Additional Work-
D. Front Squat
7×1 @90%
E. Weighted Pistols
6×12 (3 sets each leg)
Choose a Heavy Dumbbell that you can do each set Unbroken
F. 10 Rounds:
1 Legless Rope Climb
100′ Shuttle Run
(50′ out and back)

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