- METCON:
For time:
50-40-30-20-10
Wall Balls
Hollow rocks
- PLYOMETRICS:
5 rounds
2 Box jumps + 2 Broad jumps
Rest 1 minute between sets
(2 feet land straight into ME broad jump)
- CFP LITE:
For time:
50-40-30-20-10
Air squats
Sit-ups
- CFP PERFORMANCE:
3 Rounds
5 Snatches @ 65%-70% – Should be unbroken full snatches
10 Chest to bar pull-ups
1min Max cal row
REST 3min (REST an extra 2min after last round – 5min total)
3 Rounds 7 Deadlifts @ 65%-70% – Should be unbroken
14 Handstand pushups
400m Run REST
3min (REST an extra 2min after last round – 5min total)
30 Burpee box jump for time
- CFP+:
50 Turkish Get-Ups
