1. Conditioning

10 rounds for time of:

15 Power cleans 95/65#

15 push-ups

Notes: Just because you CAN do this weight doesn’t mean you SHOULD, this weight must be EXTREMELY light for you. Further, if the push-ups won’t be almost unbroken the entire wod, scale the reps back to something maintainable. Give yourself at least 10mins recovery time (rowing, foam rolling, ect…) before starting the class for the CFO WOD.


3 Rounds for time of: (15 min cap)

21 Burpee over the bar

14 Handstand Push-ups

7 Deadlifts 315/205#

3. Gymnastics Stamina

10-12 muscle ups

rest 1 min

8-10 muscle ups

rest :45

6-8 muscle ups

rest :30

4-6 muscle ups

rest :15

2-4 muscle ups