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CHALLENGE CFEY 2018
AMRAP in 12min 
Thrusters 
Pull Ups
3/6/9/12/15/18 

Strength 
DeadLift 
10/8/6/4/2 

Core
Tabata - Plank

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Strength 
Bear Complex 4x7reps
1 Clean 
1 Front Squat 
1 Push Press 
1 Back Squat 
1 B. Push Press 

Conditioning 
Tabata 
GHD/Abmat Sit Ups 
Rest 3min 
Tabata 
Static Pull Up 
Rest 3min 
Tabata 
KTB Swings 
Rest 3min 
Tabata 
Sumo DeadLift High Pull 

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Warm Up 
400m Run
6 Turkish Get Up 

Conditioning  
*Buy in - 35 Burpees
5 Round For Time
9 DeadLift 
6 Front Squat 
3 Clean & Jerk 
*Cash Out - 35 Burpees 
**Rx'd 70/40 kg

Cardio - Hollow Body 2:00min

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Strength 
Back Squat 
10/5/1/5/1/5 
Rope Climb 
6m/6m/6m 

Conditioning 
3 Round For Time 
21 Box Jump Over
15 One Arm KTB Swings 
9 Toes To Bar 

Endurance 20:00 

"Whitten" - Rx
5 Round For Time 
22 KTB Swings 24/32kg 
22 Box Jump 60cm
400m Run 
22 Burpees 
22 Wall Ball 7/10kg 

Scaled
3-4 Rounds 
KTB Swings 16\24kg 
Box Jump 40-50cm 
Wall Ball 4/7kg

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Strength - Build To 1RM
Split/Push Jerk 

Conditioning
21-18-15-12-9
Wallballs
Pull ups
200 Meter Run

Core - 2:00min
L-sit 

Gymnastic - 19:00

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Strength 
Clean Pull 10/7/4/1/4/7 

Conditioning 
21-15-9 
Floor Bench Press 
Front Rack Lunges 

Cardio 
2 Rounds
400m Row 
Rest 3min

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Strength - EMOM 8 min
ODD : 4 Snatch Balance 
EVEN : 4 Hang Power Snatch

Conditioning 
AMRAP 12min 
5 Muscle Ups
10 HSPU
20 Box Jump

Core - Tabata 
Russian Twist