CFC
Fight Gone Bad
Metcon
3 Rounds 1min per station
Knee to elbow
Box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
Wall ball squat clean
HSPU
1min rest
*score = total reps
PRV/CFC Programming 17-23rd
Day Focus Strength / Skill Conditioning Accessory / Optional Work Monday Barbell Power + Stamina Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%,2+2 @75%,2+1 @80%,1+2 @83%,1+1 @85%+Beginners: 5–7
November 15, 2025
