Deadlift 2 Reps every 30s for 5 min (22 total reps) at 60% of 1RM. _____ 5 Rounds Not For Time: 2a) 40′ Farmer’s Carry- Men 70 or 100#/ Women 44 or 53# 2b) 40′… 

Iris and Richie have been very dedicated over the last few years. Only a handful of people have made all the transitions with CFW (and BFC). If you’re one of them give yourself a pat… 

Seriously, watch the Bones Brigade Autobiography. It’s currently on Netflix. Strength 1a) Weighted Pull Up 1-1-1-1-1 (or 3-3-3-3-3 strict/banded pull ups) 1b) 25 Push Ups x5 Alternate between weighted pull ups (or strict/banded pull ups)… 

Overhead Squat 3-3-3-3-3 After a sufficient warm up, perform these 3s at a heavy effort (for you). For example, more like- 135/145/155/165/165. Rather than- 95/115/135/155/165. In other words, use your warm up time to do… 

Deadlift H3 Work up to a heavy 3 rep deadlift- NOT a 3RM. ___ For total working time: 50 Double Unders Rest 1 Minute 50 Russian KBS (53/35#) Rest 1 Minute 50 Double Unders

Press 3-3-3-3-3 _____ As Many Rounds As Possible in 7 Minutes 6 Push Press (115/75#) 9 Burpees 12 Box Jumps (24/18″)