CFO Class

Power

1 RM Box jump

MetCon

For time:

30 Clean & Jerks 135/95 lbs
30 Box jump overs 24/20″
30 Kettlebell swings 2/1.5p
30 Cal Bike/Row
30 Front squats135/95 lbs
30 Toes to bar
30 Shuttle sprints 25ft

Gymnastics Strength

4 rounds for time of:

50ft unbroken handstand walk
50% Bar muscle ups
25ft unbroken handstand walk
50% Ring muscle ups

*Use an obstacle for the hs walk if you can

Strength Accessory

3 sets of:

25 Barbell Weighted Glute bridges
10 GHD sit-ups
5 Seated DB press