CFE:

5 rft:
30 wallballs
20 box jumps
10 hspu
400m run

CF:

A. Warm-up
2 Steady Rounds
Row 500m
15 Barbell Rows
25 Push Ups
25 Banded Goodmorning
B. Strength
Find 3RM Touch and Go Sumo Deadlift
“No Bounce”
C. Conditioning
2 RFT
20 Weighted Abmat Sit-ups 20/14
100m KB Farmer’s Cary 70/53
20 Ring Dips
-Additional Work-
D. Strength Accessory
100′ Unbroken Farmer’s Carry
Find max weight
Then
Max effort Dumbbell Farmer’s Holds
100/70lbs each hand
Hold at side until grip fails
E. Conditioning
For Time:
Row 2k

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