3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:
Swim :Repeat 500m, recover 3:00, until form/pace deteriorates
Bike:Repeat 5k, recover 3:00, until form/pace deteriorates
Run :Repeat 1M, recover 3:00, until form/pace deteriorates
Row :Repeat 2k, recover 3:00, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.

3 Rounds For Quality:
8-12 Strict Pull Ups
10 Barbell Bent Over Rows
Max Reps Barbell Bicep Curls
- Athlete choice on load, but barbell movements with same bb.

A: Squat snatch without hip+ double squat snatch
B: Squat clean+ low hang squat clen+ double split jerk
C: Emom 7’: bear complex :1 power clean/1 front squat/1 push press/ 1 back squat/ 1 push press

5 Rnds. Go Heavy! Start @ 60% Clean
1 x Squat Clean + 4 Steps forward + 3 Front Squat + 1 x Squat Clean + 4 Steps forward + 3 Front Squat
Send Off 3:30

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

EMOM for 4 rounds
1. Alternating DB snatch
2. Reverse hyper on box
3. Plank hold
4. Rest

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

3+ Hours Before or After CFE Strength & Conditioning WOD

"Tosh"
Swim 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio
Bike 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio
Run 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Row 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
Post sport, times, and total number of intervals to comments.

5 rounds:

30 Russian KB Swings
20 KB Goblet Squats
1000m Run

3 rounds:
12-16 box step down (6-8/leg)
10 squat with plate
-rest 1 min -

3 rounds:
10 glute bridge
10 steps overhead lunges
-rest 1 min-