CFE STRENGTH & CONDITIONING WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench Press, Bodyweight Deadlift, Bodyweight Post times to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery "Sport (DAY)" refers to when a workout is programmed/designed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:00, deviation no more than +/- 2-3 seconds Bike (TUE): 10 x 1/4M TT, rest 2:00 Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds Post sport and times to comments. Multi-Sport (3S) Choose ONE of the following sports: Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (MON): 8 x 20:10, use pool or open water Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Jake Fisher, Clean & Jerk PR

STRENGTH: DE: Dead Hang Pull ups 10 x 3 on 1:00 + accommodating resistance (bands or chains) Post resistance used to comments. Focus on keeping each rep explosive. 5-10 minutes rest then CFE S&C WOD CFE STRENGTH & CONDITIONING WOD: 3 rounds for time of: 7 Squat Cleans, 165/105 pounds 14 Ring Dips Run 400m Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery "Sport (DAY)" refers to when a workout is programmed/designed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:00, deviate no more than +/- 2-3 seconds Bike (TUE): 10 x 1/4M TT, rest 2:00 Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds Post sport and times to comments. Multi-Sport (3S) Choose ONE of the following sports: Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (MON): 8 x 20:10, use pool or open water Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. CrossFit Endurance Cycling Seminar,