15 min AMRAP:

30 C2B pull ups (mod with blue band)
30 second L sit hold

Aamujumppa.

8min AMRAP of:
* 10 T2B
* 20 shoulder to overhead (60/40kg)
* 30 DU

Choose ONE of the following sports

Swim 800m @ 85%
Bike 15M @ 85%
Run 4M @ 85%
Row 5k @ 85%

Jerk behind the neck 5x1

20 min AMRAP

5 Thrusters 95/65

7 Hang Power Cleans 95/65

10 Sumo Deadlift High Pull 95/65

100m run

6 rounds +2 thrusters

Deadlift Fridays

Tabata (16 rounds 20 seconds work, 10 seconds rest)

Alternate
Body Weight Deadlift 7,7,6,6,6,5,4,4 @ 115
Over the Bar Jump Burpees 6,6,6,5,5,5,5,5
Lowest round score for each is your score.

4,5

Low back very sore today- did not do usual weight

Two 3/4 – 1 mile hill repeats, holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

Used a distance of .75 miles on treadmill at 7.0 incline:
1) 6:55 (9:13 pace)
2) 7:58 (started at 9:13 pace, but couldn't hold it. Wound up having to walk twice during this interval, but picked up the pace after each walk)

Still my least favorite CFE workout. Fitting to get this as the first one after a 2 week hiatus.

Three rounds for time:

30 Squat Clean, 95 lbs / 65 lbs
30 Pull-ups
30 Lateral jumps.

1600 mt - 4 x 200 - a testa alternati
200 box jumps
150 ball slam
100 thruster DBS 12 kg
50 burpee pull ups
800 mt - 4 x 100 - a testa alternati