For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

Three rounds for quality of:
10 chin-ups
10 ring push-ups

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose one:
4 x 200 m/y w/ 90sec rest
4 x 2M w/ 2 min spin/rest between
2 x 800m w/ 3 min rest

24 minute AMRAP
2 slam balls
2 KB flip to squat 53/35
2 KB snatch each arm 53/35
2 T2B ( or 2 K290 )
2 WB 20/14

Increase 2 reps each round
* 4 room sprints after each round

MVMT

LAX butt, scap
Back activation
Lizard reach
Ham to squat
Fwd/bwd

Don't keep your partner waiting...

8 Deadlifts
10 High pull
12 Swings

CSR

X 10m

8 OH back lunges
10 Push Press
12 Plate row

CSR

X 10m

8 Non push up burpee
10 Renegade row
12 Squats

CSR

x 10min

Finisher
20/10 x 8 rounds

Broad jumps
Hollow rocks
HR push up reach

10m

In 10 minutes:

Turkish Get Up
Build to a heavy set. Must be able to do weight with both arms,
so start with weakest arm every set.

3 X Wall climp
6 x Wall ball
9 x Burpee

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

4 x 5

For Time:
250 Jumping Jacks