CFE:

MOB/DYNWU

4M AMRAP

12 WB/10 DB Snatch

8 BJ/6 Burpees. 1M Rest.

6M AMRAP

Same Movements. 1M Rest.

8M AMRAP

Same Movements. 

 

 

CF:

MOB/DYNWU

A. Thrusters from Rig

8-15-15-15 

 

B. Back Squat

5-3-3-3-3. Work to 95%

 

C. For Time:

21 Cal Row

Farmer Carry Plates to Rig (45/25)

21 Burpees on top of both Stacked Plates (45/25)

Sprint to Rower

15 Cal Row

Sprint to Rig and Farmers Carry Plates back to Rower

15 Burpees on top of both Stacked Plates (45/25)

9 Cal Row

Farmer Carry Plates to Rig (45/25)

9 Burpees on top of both Stacked Plates (45/25)

75ft Overhead Plate Lunge (45/25) 

*No Hip Extension is Required for Burpees 

 

D. $$ Core Cash Out $$

50 Crunches

50 Reverse Crunches 

50 Flutter Kicks

50 Superman