CFP:
A. Four sets of:
Front Squat x 4-6 reps
Rest 20 seconds
Kipping Pull-Ups x Max Reps
Rest 2 minutes
B. In teams of two, partners alternate to complete 6 rounds each of:
Power Cleans x 3 reps (185/125)
Ring Dips x 6 reps
Tall Box Jumps x 9 reps
CFF:
A. Four sets of:
Goblet Squat x 4-6 reps
Rest 20 seconds
Kipping Pull-Ups x Max Reps
Rest 1 minutes
B. In teams of two, partners alternate to complete 6 rounds each of:
Med Ball Clean x 9 reps
Push Up or Dip x 6 reps (choose one)
Box Jumps x 9 reps
