CFE:

DYNWU

4 RFT:

30 Lunges

600m Run

20 KBS

10 Alt KB Press

CF:

A. DYNWU

B. Clean and Jerk. Work to Heavy Single. 

Then: 5 by 1 @ 75%

C. 4 Rounds: 4M Cap per Round. Rest in Remaining time Ea Round.

200m Run

15 Pushups

12 Box Jumps (24/20)

9 Thrusters (115/75)

D. ROMWOD