Warm up.
3 sets.
8 Cat & Cow.

5-8 Sphinx push up.

20 Alt Glute bridge march.

Strength. Test week.
Build to 5RM Floor press

Conditioning.
4 sets.
3min complete
12 Alt DB snatch.

15 Box jump 24″/20″ (CF Open standard)

In remaining time Amrap Wall ball.

Rest 60sec b/t sets.

DB weights:
RX+ 30/22.5kg
RX 22.5/17.5kg
Scaled 17.5/10kg