CFO Class

Strength

On 3mins x 4 sets:

set 1: 8 reps @ 75%
set 2: 6 reps @ 80%
set 3: 4 reps @ 85%
set 4: 2 reps @ 90%

MetCon

For time:
10-9-8-6-5-4-3-2-1 reps of:
Burpee chest to bar pull-up
alternating with:
3 Thrusters 185/135 lbs

Conditioning

“The Gauntlet”

On 4mins x 3: 40 cal Bike

On 4mins x 3: 30 cal Bike

On 4mins x 3: 20 cal Bike

On 4mins x 3: 10 cal Bike