Weightlifting
Power Snatch
5 every minute for 5 minutes
– Rest 1 min –
4 every minute for 5 minutes
– Rest 1 min –
3 every minute for 5 minutes
– Rest 1 min –
2 every minute for 5 minutes
– Rest 1 min –
1 every 30 seconds for 5 minutes
-CFMH
Gymnastics
30 Perfect Push-ups
20 Strict chin ups
10 Strict Ball-ups
20 Strict HSPUs
30 Pistols- with a 2 second Pause at the bottom of each rep
Conditioning
EMOM10
50m Sled sprint (empty sled)