CFE:

5 rft:
15 wallballs (20/14)
15 box jumps (24/20)
15 donkey kicks
300m

CF:

A. Warm-up
B. Zero Bounce Deadlift
4×4 @80-90% of 1RM
C. 6 Rounds:
10 GHD Sit Ups
14 Power Snatch 75/55
10 Burpees
-Additional Work-
D. For Time:
30 Muscle Up +1’s
(At the top of each Muscle Up complete a second Ring Dip)
E. AMRAP 12 Minutes
30′ Hand Over Hand Heavy Sled Pull
8 Unbroken Dumbbell Squat Cleans
Choose weights accordingly

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