CFE:

3 rft:
400m run, 10 T2Ring, 30 sec rest
300m run, 20 donkey kicks, 30 sec rest
200m run, 30 plank shoulder taps, 30 sec rest
Then: 5m AMRAP
5 strict pull-ups
15 sit-ups

CF:

A. Warm-up
B. Strength
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
C. Conditioning
AMRAP 10 Minutes
7 Deadlifts Rx – 185/125 Rx+ – 275/195
12/7 Cal Bike/Row
-Additional Work-
D. Conditioning #2
For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
*Complete 50 Double Unders before each round of Muscle Ups

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