“CF45” 5 x 1 Minute Max Distance Row Then 5 x 1 Minute Air Bike (Lowest RPM) Then 5 x
5 x 5 Back Squat Squat Position Mobility Between Sets Then 15 Minute AMRAP – 2,4,6,8,10…etc Muscle Ups – 20 Air Squats
3 x 3 Dead Lift 5 x 12 Toes To Bar Between Sets Then 5 Rounds – 3 Power Cleans @ 165/115lbs
5 x 5 Bench Press 5 x 8 Pistols Per Leg Alternating Between Sets Then 12 Minute Partner AMRAP – 10 KB
10 Rep Max, Then 3 Rep Max Overhead Squat Shoulder/Hip Mobility Between Sets Then For Time – 21 Overhead Squats @ 95/65lbs
20 Minutes To Work On An Olympic Lift From The Hang Then For Time, In Partners – 100 Wall Balls – 30 Toes
3-3-3-3-3 Push Jerk 5 x 300m Ski Erg Between Sets Then 3 Rounds – 30 Push Jerks @ 95/65lbs – 20/16 Cals