CFE:

Tabatas!
Shuttle run
Cal Row
Double unders
Cal Bike
Jumping air squats

CF:

A. Warm-up
B. Strength
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60
C. Conditioning
21-15-9
Power Cleans Rx – 115/80 Rx+ – 155/105
Box Jump Overs 24/20
Chest to Bar Pull Ups
-Additional Work-
D. Conditioning #2
6 Rounds:
Row 1k
Rest 1:1
E. Strength Accessory
Sandbag Squats
“For Time”
50 Reps 150/100lbs
Must be completed in sets of 5