7 rounds for time
10 jumping pull ups
10 push ups
10 jumping squats (hips past knees)
10 ab mat sit ups

5 rounds for time:

• 5 handstand push-ups
• 10 one-legged squats, alternating
• 15 pull-ups
• 155-lb. deadlift, 12 reps
• 155-lb. hang power clean, 9 reps
• 155-lb. push jerk, 6 reps

Choose one of the following:
Swim: 10 x 100 m/y on 2 min
Bike: 4 x 4 min TT w/ 4 min spin/rest
Run: 4-5 x 800m w/ 2:30 rest

DE (Dynamic effort) Ring Dips or Bar Dips 2-5 on :45 for 7- 10 sets

3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following:
Swim: 5 x 200 m/y on time from previous week
Bike: 6 x 2M w/ 2 min spin/rest between
Run: 3-4 x 800m w/ 3 min rest

Choose one of the following:
Swim: 15 x 50 m/y on 1 min
Bike: 8 x 1/2M / 800m on 2 min
Run: 10 x 200m w/ 2 min rest

Choose ONE of the following sports:
Swim (THU): Repeat 25m, recover :30s until form/pace deteriorates
Bike (THU): Repeat 800m, recover :30s until form/pace deteriorates
Run (THU): Repeat 100m, recover :30s until form/pace deteriorates
Row (THU): Repeat 100m, recover :30s until form/pace deteriorates
Ruck (THU): Repeat 1k, recover :30s until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.

18min constantly running clock.

6x
30s max strict pull-up
30s rest
30s max butterfly
30s rest
30s max muscle up
30s rest

3 rounds
400m row
10 HSPUs
4 L-pull ups

Strength
5 x 5 deadlifts (if you know how; if not do leg press) increase weight each set. Record your weights in the notes section.

100 jump rope buy in (do first)
AMRAP (this one will be As Many Reps As Possible)
15 minutes (clock doesn't start till after you do the jump rope)
Increasing ladder of 3, 6, 9, 12, 15 & so on ...
weighted squats 65# (back rack)
box jumps 20inch
walking lunges (both legs step to count as one rep)
Burpees

So do 3 of each exercise in that order, then 6 of each, then 9 & so on. Count your total reps and put that as your score.