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