CF

Warm-up:
3 Steady Rounds
Row 400m or Run 400m
20 Box Step Ups

Strength:
Find your 5RM Touch and Go Deadlift

Metcon:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Sidework:
Death by Ring Dips
Min 1 – 1 Dip
Min 2 – 2 Dips
Min 3 – 3 Dips
etc....until failure
Rest as needed
Repeat

CF LITE

Warm-up:
3 Steady Rounds
Row 400m or Run 400m
20 Box Step Ups

Strength:
5x5 Double KB deadlift
200m Run in between sets.

Metcon:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k