Warm Up

Shoulder Mobility
Hip and Ham stretch

3 Rounds of
10 Wall Ball
10 Burpee
10 Sit up

 

 
Strength

Bench Press 5RM
Spend 5 minutes to warm up
Then load up to find 5RM
Reduce weight to 90% of that 5RM
Perform 3×5 @ that weight

 

 
Conditioning

CF.2015.08.27 PERFORMANCE
5-4-3-2-1
Clusters (60/40kg)
50-40-30-20-10
Double Unders

 
CF.2015.08.27 FITNESS
10-8-6-4-2
Thrusters (95/65#)
50-40-30-20-10
Double Unders

 
CF.2015.08.27 LIGHT
10-8-6-4-2
Thrusters (35/25kg)
100-80-60-40-20
Single Unders