Choose ONE of the following sports:
Swim 1200m TT
Bike 15M TT
Run 10k TT
Row 2k TT

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:
Swim : Repeat :90 on / :45 off, until form/pace deteriorates
Bike : Repeat :90 on / :45 off, until form/pace deteriorates
Run :Repeat :90 on / :45 off, until form/pace deteriorates
Row : Repeat :90 on / :45 off, until form/pace deteriorates

Max effort, work up to 1RM

For Time:
2 - Clean & Jerk (80% 1RM)
50 - Double Unders
2 - Clean & Jerk (80% 1RM)
40 - Double Unders
2 - Clean & Jerk (80% 1RM)
30 - Double Unders
2 - Clean & Jerk (80% 1RM)
20 - Double Unders
2 - Clean & Jerk (80% 1RM)
10 - Double Unders

6 rnd
* 5 hang power snatch 60/40 kg
* 45m shuttle run
* 5 bar over burbee

Strength / Skill:
5x5 Back Squat @ 75% 1RM

WOD - OMEM:
7 Thrusters (75,55)
7 Pull Ups
7 Burpees

Complete 1 round every minute for as long as you can of the three movements, log how many rounds you completed. Continue to complete a minimum of 7 rounds as fast as possible and log that time. Time continues from the point where you fail to complete a round of movements within a minute.

21-18-15-12-9-6-3
Deadlift @70 kg
Bar facing Burpees

5 Rounds

10m Walking Lunge 60/40kg
10 Thruster 60/40kg
10 Kettle Bell Snatch Each Arm 24/16kg

Work up to a heavy single and perform 7 reps

For Time & Total Reps
100m - Handstand Walk
Every time you come down perform 7 toe-to-bar
Rest 4:00
As Many Reps as Possible in 2:00
Muscle Ups