CFE:

MOB

DYNWU

4 by 600m

30s Rest

3 by 800m

45s Rest

 

 

 

 

CF:

MOB

 

A. GWOD

5 Rounds for Quality:

5 Wide Grip Strict Pullups

15 Narrow Squats

 

B. 3s Pause Front Squat

8 by 2

4 Sets @ 70%

4 Sets @ 80%

 

C. 12M EMOM:

1 Hang Snatch + 1 Full Snatch

Increase Load Every Minute

 

D. Optional Work: Rest 4M After EMOM. Then:

7M AMRAP:

3 CTB Butterfly Pullups

4 Burpees

3 Muscle Ups

250m Row