CFO Class: Strength

On 3mins x 12mins for load:

50ft Front rack walking lunge

Ascend in weight
CFO Class: MetCon

On 1min x 10mins for reps:

20s max rep power cleans 165/115lbs
Endurance

2 sets:
3 x 1,000m Row @ RPE 7
1min rest between rounds
2 x 750m Row @ RPE 8
1min rest between rounds
1 x 500m Row @ RPE 9

4min rest between sets
Midline

4 sets

12 Ring in-and-outs
20 Alternating Single leg V-ups
Midline
3 x 25ft/side
Anti rotational sled drag, with band around knees