CF Fitness
A. 15 Minutes- Mobility work based on priority
B. EMOM x18 Minutes
Min 1: 7 DB Push Presses- Heavy for 7 reps
Min 2: 8 NPU Burpee Box Jumps- modify height where necessary
Min 3: 9 KB Cleans- these should feel heavy

Performance
A. 15 Minutes- Mobility work based on priority
B. EMOM x18 Minutes
Min 1: 6 DB Hang Cleans 70/50lbs.
Min 2: 7 HSPU’s
Min 3: 8 NPU Burpee Box Jumps 24/20in
***If after a few rounds of this, if you become too fatigued to finish the required work on the listed minute, stop and record your results. Decreasing the weight on the cleans for instance, is NOT an option! FULL ROM HSPU’s ONLY.