CFE:

MOB/DYNWU

20M AMRAP

10 Jumping Air Squats

10 Donkey Kicks

10 Burpees

10 DU

10 Situps

100m Sprint 

CF:

MOB/DYNWU

A. 4 RFT:

5 Dead Hang Pull-ups

10 T2B

15 Wallballs (20/14)

20 Thrusters (115/85)

B. 5 Rounds for Quality

10 Cal Row

10 GHD SU

10 Back Hip Ext 

2 Skin the Cat