CFE:

MOB/DYNWU

23M AMRAP

3-6-9-12-15…….

Box Step Ups

Med Ball Cleans

Burpees

200m Run

 

 

 

CF:

MOB/DYNWU

A. For Quality:

2M Row

2M GHD

2M Back Hip Ext

 

B. 12M EMOM

Odd: 5 Pull-ups

Even: 8 Thrusters (95/65)

 

CE) 

12M EMOM

5 Pull-ups

6 Thrusters (95/65)

 

C. 3 RFT:

800m Run

8 Ring Dips

8 HSPU