Meet Claudio Grandjean, he is one of our Masters competitor.  I like to call him the God Father. If it weren’t for CG, there would be no CFDF!  Thanks for introducing me to this sick addiction.

Skill: Weighted plank.
3×30 seconds holds. Move up in weight after each round. 30 rest between each rounds

21-15-12-9-6-3 reps of:
Thursters 75/55 
Overhead lunges 45/35
Burpees over barbell