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WARM UP 

3 rounds 

10 push ups

10 overhead lunges

1:00 jump rope

SKILL 

Handstand hold

10:00 practice

WORKOUT OF THE DAY 

“CF Total 2”

Establish 1RM 

Clean 

Bench Press 

Overhead squat

ANYWHEREX 

SKILL 

Killing pullup technique 

10:00 practice

WORKOUT 

20:00 amrap:

100 meter sled push

1 rope climb (3 climb to stand)

20 medball russian twist