4 Rounds For Time: 400m Run 18 KettleBell Swings (24kg / 16kg) 21 Ab Mat Situps 24 Overhead Walking Lunges

A. 3 x 3 Deadlift B. “Annie Get Your Gun” 50-40-30-20-10 Double Unders Pistols For those following our CF Endurance programming, in your own time: Short Interval 4-8 x 200m, Rest 1:00

5 rounds for time: 400 m Run/ 500m Row 15 Wall-ball 7 Burpees

Nasty Girls 50 Squats 7 Muscle Ups (sub 21 Pullups, 21 Ring Dips) 10 HPC (60kg/40kg) For those following our CF Endurance programming, in your own time: Long Interval 4-8 x 400m, Rest 1:00

A. 5 x 3 Overhead Squat B. AMRAP in 12 min 10 push ups 15 situps 20m Walking lunge

Don’t forget that rest is an important part of your training schedule. For those following our CF Enduarance programming, in your own time: CFE Tempo 6km Tempo Run 3 km @ 80-85% 3 km @ 90-95%

5 Rounds (Reps/Cal) 1 Min per exercise: Wall Ball 9kg / 7kg (Reps) Sumo Deadlift High Pull 35kg / 20kg (Reps) Box Jumps 20″ / 16″ box (Reps) Push Press 35kg / 20kg (Reps) Row (Calories) 1 Min rest between rounds For those following our CF Enduarance programming, in your own time: CFE Tempo 6km [...]