CFE:

5 rft:
500m run
12 KB squat clean and press
14 box jumps
16 KB SDHP
14 KB lunges
12 T2KB

CF:

A. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Row
B. Strength
Find 5RM Deadlift
C. Conditioning
12-9-6
Power Clean Rx – 115/80 Rx+ – 155/105
Bar Muscle Ups
-Additional Work-
D. Conditioning #2
For Time:
Row 10k
E. Strength Prep
3 Rounds:
Max Effort Plank
(On forearms)
Rest 2:00
Total Plank time is score

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