EVERYONE should consider taking part in the TSC!! We expect lots of CFSQ & PrettyStrong members to participate. This is a well designed, well rounded challenge. You can’t hangout on the fence about it though. Make a commitment now to work on these three skills: deadlift, pullups and kettlebell snatches and crush this challenge. CFSQ perfectly represents these 3 movements. It’s kind of like your bread and butter. So, show what you got. Sign up.

Warmup
Jump Rope 3 Minutes

20 Minutes
Break into Sets as needed:
160 Yd Bear Crawl (down and back 4x)
40 Ring Push-ups
40 Stall Bar Leg Raises
40 Air Squats

Conditioning
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Substitute HEAVY double Kettlebell push press if HSPUs aren’t possible.

Use common sense when selecting the load for the Deadlifts. The weight shouldn’t be more than 65% of your one rep max.

Newer members, and levels 1/2 should go with the following rep scheme:

9 rounds
5 Deadlifts (or heavy Kettlebell swings)
5 Double Kettlebell Push Press