CF

Warm-up:
Run 1 Mile

Strength:
Zero Bounce Deadlift 5×3
@70-82.5% of 1RM

Metcon:
Every 5:00 for 25 Mins
Row 1k

*Scale to 750m if having limited rest.

Sidework (optional):
Choose one based on weakness.

A. Gymnastics
3 Rounds:
5-4-3-2-1
Unbroken Bar Muscle Ups
Then
Run 600m
(Run 600m only after completing all 5 sets of BMU)

B. Accessory
AMRAP 10 Minutes
Kettlebell Snatch 53/35lbs
Switch Hands Anytime

CF LITE

Warm-up:
Run 1 mile.

Strength:
10x5 Double KB Deadlift

Metcon:
Every 5:00 for 25 Mins
Bike 2k