CFE:

4 x 100m run/row, 10 jumping air squats, 30 sec rest
4 x 200m run/row, 20 jumping lunges, 30 sec rest
2 x 300m run/row, 30 air squats, 30 sec rest
2 x 400m run/row, 40 good morning, 30 sec rest
Then: 2 rds
30 hollow body rocks
30 superman

CF:

A. DYNWU/ MOB
B. Rope climb skill practice
C. 5RFT
15 Calorie Row
12 Overhead Walking Lunge 45/25 lbs plates
3 Rope Climbs