1.9.14
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