Strength

5 sets
5 Suspended kettlebell front squats- video
10 weighted GHD sit-ups
CFO Class: MetCon

As many rounds as possible in 6mins of:

12 Wallballs 20/14lbs
8 Toes to bar

4min rest

As many rounds as possible in 6mins of:

12 Thrusters 95/65 lbs
8 Chest to bar pull-ups
Endurance

40 mins of as many cals as possible on the rower
Midline Protocol

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