CFE:

10 X 200m run, 10 jumping air squats, 30 sec rest
Then 4 rds
12 tall box step ups, (30/24)
12 DB 1 arm DB push press, 6 ea. (53/35)
12 sit-ups

CF:

A. Warm-up
B. Kipping Skill Work
C. AMRAP 20
50 Handstand Push Ups
50 Toes to Bar
50 Cal Bike/ Row
50 DB Box Step Overs
24 R-Arm Dumbbell Overhead Lunge
24 L-Arm Dumbbell Overhead Lunge
Male Rx – 50 Rx+ – 70, 24-in. box
Female Rx – 35 Rx+ – 50, 20-in. box
-Additional Work-
D. With a Partner
For Time:
Move 5000/3500lbs of Sandbags over a 5/4′ Bar
E. With a Partner
For Time:
150-100-50
Assault Bike Calories
Pull Ups