Monday

20 minute "Death By" ladder
Reach the highest rung possible

200 Ft sprint (metal drain and back), followed by one rep each of:
Thruster 55/45 (must use plates; no empty bars)
Burpee

Repeat run and increase reps by one each minute-round.
next minute-round would be the run, 2 thrusters, 2 burpees
third minute-round is run, 3 thrusters, 3 burpees.

Once you fail to complete a given level, finish out the remainder of the 20 minutes by working back down the ladder
Post highest completed level

Tuesday

Skills with Marcie

Wednesday

16 minutes alternating EMOM:
max KBS (HEAVY)
max HR push-ups

Post total pounds of KBS/total reps of Push-ups to board

Thursday

Five rounds for time of:
5x Deadlift 275/195
25x sit-ups

Post time to comments.
CF-HQ programming

Friday

10-9-8-7-6-5-4-3-2-1
Chest to bar pull-ups
box jumps 24/20
Plate G2OH 45/35
Abmat sit-ups

Post time to board