CFS Workouts October 12th to October 17th

Monday’s Workout

AMRAP 20

5-10-15-20-Etc

Sumo Deadlift High Pull

**1000m Bike After Each Round**

Tuesday’s Workout

5-5-5-5-5

Back Squats

5-5-5-5-5

Ring Dips

Wednesday’s Workout

5 Rounds Each For Time

15 Unbroken Pull Ups

400m Sprint

15 Knees to Elbows

Rest 3 Minutes

Thursday’s Workout

3 Rounds

10 Hang Power Cleans

20 Pistol Squats

Right into

3 Rounds

10 Hang Power Cleans

20 Wall Balls

Friday’s Workout

Part 1

5-5-5-5-5

Shoulder Press

Part 2

Each Set As Fast As Possible

50 Burpees to Target

Rest 3 Minutes

35 Burpees to Target

Rest 90 Seconds

20 Burpees to Target

Saturdays Workout

Teams of 3

For Time and Reps

21 Rope Climbs

84 Front Squats

Max Calorie Row

**2 Working at all times**