CFE:

24m AMRAP
400m run
30 wallballs
400m run
20 pull-ups

CF:

A. Warm-up
B. Find your 5RM Touch and Go Deadlift
C. 4 RFT
200M Run
10 KB Swing 53/35
20 KB Lunges 53/35
-Additional Work-
D. For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k
E. Death by Ring Dips
Min 1 – 1 Dip
Min 2 – 2 Dips
Min 3 – 3 Dips
etc until failure
Rest as needed
Repeat

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