CFE:

MOB

5 Rounds:

400m Run

50m Recovery

100m Sprint

50m Recovery

CF:

MOB

DYNWU

A.

Back Squat:

1 by 5 @ 65%/ 1 by 5 @ 70%%/1 by 5 @ 75%/1 by 5 @ 80%

Front Squat:

1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 65%/ 1 by 5 @ 65%

B.

Complete 1 Pullup every 10secs for 3mins.

Stay with Strict Pullups as long a possible. Then switch to Butterfuly. Then switch to Kip.

C.

17m EMOM:

100m All Out Sprint

100m Backwards Jog

Rest with Remaining time Left.