CFE:
500m Row TT
Then:
400m Run
50 BJ/KBS/Burpees/DU/WB
400m Run
CF:
MOB/DYNWU
A. 4 RFT:
40 Abmat SU
30 Air Squats
20 Pushups
10 Pull-ups
CE)
20 GHD SU
15 KB Thrusters (53/35)
10 Ring Dips
5 Bar Muscle Ups or CTB Pull-ups
B. Back Squat
5 by 5 @ 80%
C. 1000m Row for Time
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