CFE:

MOB/DYNWU

8 x 100m Sprint.

Run to 200m mark and then Jog back

4 x 200m Sprint.

Run to 400m mark and then Jog back

Then:

5M AMRAP of  Wallballs

Score Total Reps.

CF:

MOB/DYNWU

A. Back Squat 

5-3-3-3-3. Work to 95%

B. Snatch Triples 

Completed as Power-Full-Power

8 Sets. Work to 85%

C. 12M AMRAP

300m Row

Front Rack Lunge to Rig (95/65)

6 Pull-ups

Front Rack Lunge to Rower (95/65)

CE)

(135/95)