Let’s mix up our strength cycle a bit. A) In a 15 minute window, Run 800m then establish a 5RM Front Squat. B) 8 Minute

A) Squat. B) Run. That’s all you need to know.   CF42s Express: 20 minute AMRAP: 10 Dumbbell Squat Cleans 15 Pull Ups 20 Box

‘Nate’ 20 Minute AMRAP: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32/24kg)   CF42s Express: Tabata Row Rest 1 Minute 3 Rounds

A) Overhead Squat: 5 X 3 B) 3 Rounds for time: 10 Overhead Squats (50/35kg) 20 Chest To Bar Pull Ups 60 Double Unders  

A) Power Clean + 2 Jerks: 5 X 1 B) 3 Rounds for time: Run 800m 10 Thrusters (60/40kg)   CF42s Express: 15 Minute AMRAP:

A) Back Squat: Strength Progression Wk 3 B) In partners, with only 1 athlete working: 10 Minute AMRAP: 15 Burpees 15 Kettlebell Swings   CF42s

A) Power Snatch: 5 X 3 B) 20 Minute AMRAP: 5 reps of: 1 Power Snatch + 2 Overhead Lunge (60/40kg) 5 Handstand Push Up

A) Power Clean Strength Progression B) 21-15-9 Squat Clean (60/40kg) Toes to Bar   CF42s Express: Run 800m with a 15/10kg plate 12 Rounds of: 5

A) ‘Lynne’ 5 Rounds for max reps of: Bodyweight Bench Press Pull Ups   B) 3 X 500m Row   CF42s Express: Hit the Daily

A) Deadlift: 5 X 3 B) Run 1200m 21 Kettlebell Swings (32/24kg) 21 Goblet Squats Run 800m 15 Kettlebell Swings 15 Goblet Squats Run 400m 9

Today will be an Open Gym 7-9am

A) Back Squat Progression Week 2 B) 50 Strict Pull Ups for time: C) 10 Minute partner AMRAP: 3 Burpee Bar Tap 6 Burpee Bar

‘The Lumberjack 20’ 20 Deadlifts Run 400m 20 Kettlebell Swings Run 400m 20 Overhead Squats Run 400m 20 Chest to Bar Pull Ups Run 400m

A) Power Clean Strength Progression   B) 30-20-10 reps for time: Power Clean (60/40kg) Toes to Bar   CF42s Express: 6-9-12-15-12-9-6 Burpees Kettlebell Swings Pull

A) 1 Hang Power Snatch Every :20 Seconds for 10 Minutes   B) 20 Minute AMRAP: Run 400m 10 Bodyweight Bench Press 10 Box Jumps