CFO Class

Weightlifting

On 30s x 5mins:

2 squat snatch @ 50-55%

Threshold MetCon

6 rounds for total reps of:
30s Cal row
Max Ring muscle ups
Rest 2mins

Endurance

5 rounds for time of:

40 cal bike
15 box step overs 24/20″ & 50/35lbs

Farmers carry style

Midline Protocol 1

Accumulate 3mins in an L-sit hold
Accumulate 4mins in a plank hold
Accumulate 5mins in a Sandbag bear hug 3/2*