CFE:

MOB/DYNWU

400m Run/50 WB

400m Run/50 KBS

400m Run/50 Plank Taps

400m Run/50 Pushups

400m Run/50 Alt Lunges

400m Run/50 Sit-ups

CF:

MOB/DYNWU

A. Ring Dips

4 by 10

B. 8 by 200m. Done on Straight Away.

100m Forward, 100m Backward

Rest 30s between Each Round

C. For Time:

30 Box Jumps (24/20)

30 Burpees over the Barbell

30 Hang Power Cleans (135/85)

30 Front Squat (135/85)