4 rounds

15x Ring push-ups
10x Overhead squats (95#/65#)
10x KB sumo high pull (72#/53#)
15x Lateral hops (over bench)

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4 rounds
Pull-ups 21-18-15-12x
Squats 50-40-30-20x
Knees to elbows 21-18-15-12x

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6 rounds
15x Wall ball (20#/14#)
15x Ring push-ups
15x Sumo deadlift high-pull (75#/55#)

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Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

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For time
Row 500ms
20x Pull-ups
20x Thrusters (75#)
Run 400m
20x KB swings (53#)
20x Pull-ups
20x Box jumps (24 inch)
20x Thrusters
Run 400m
20x Box jumps
Row 500m

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KAISU

For TIme:  Scale load as needed.

Every minute on the minute do 5x burpees

In between burpees knock off as many 135 lbs thrusters as possible

Goal is to hit 100 thrusters, your score is the time it takes you to get there

(From CF Football)

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Bulletproof Friday is a hero workout “Griff” with Goblet squats in between each run.

Run 800 meters/30 goblet squats 1 pood KB
Run 400 meters backwards/20 goblet squats 1 pood KB
Run 800 meters/10 goblet squats 1 pood KB
Run 400 meters backwards/50 air squats

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3-2-1-GO!!

Just some pics of a great CF crew…

Max rounds in 30 minutes
Row 500m
30x KB swings (53#/36#)
30x Pull-ups

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3 rounds, 21-15-9x reps
Thrusters (95#/65#)
GHD sit-ups
Back extensions

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Chelsea

Perform triplet on the minute for 30 minutes

5x Pull-ups

10x Push-ups

15x Squats

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