CFT & Schmalls

Warmup
Figure 8 Run
5 Box Jumps
5 Jumping Pull Ups
5 KB Swings
5 Walking Lunges
5 Knees to Elbows
5 Push Press
5 Back Ext.  (or Good Mornings)
5 Wall Ball Shots
5 Burpees (or Pistols)
5 Double Unders (or Tuck Jumps)

Strength
CFT
Back Squat
Shoulder Press
Deadlift
WOD
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Mobility!!!
Rollers & Lax balls