CFE:

MOB

DYNWU

1600m TT

5M Rest.

2 by 1200m at TT Pace

Rest 3M between Runs.

CF:

MOB/DYNWU

A. 12M EMOM

Clean and Jerk Complex

1 Squat Clean + 3 Front Squats + 1 Jerk

Increase Load with Each Set

B. 3RFT:

1200m Run

10 Lateral Box Jump Overs (20/16)

5 HSPU

CE) 

1000m Row

10 Lateral Box Jump Overs (24/20)

5 Deficit HSPU