CFE STRENGTH & CONDITIONING WOD: 21-15-9 for time of: Clean & Jerk, 95/65 pounds Burpees Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (SUN): 800m @ 1000m TT pace Bike (SUN): 30 minutes @ 85% effort/RPE Run (SUN): 5M @ 90% of 10k TT pace C2 Row (SUN): 2 x 2k, hold splits within 0:30, rest 5:00 between Post sport and times/distance to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (OFF): 500m TT Bike (SUN): 20M TT Run (SAT): 8M @ 85% effort/RPE Post sport and times to comments. Carl Paoli showing how its done at the Freestyle Connections Gymnastics Movement Seminar