CFE:

MOB/DYNWU

60 Cal Row

50 RKBS

40 Cal Row

30 RKBS

20 Cal Row

10 RKBS

Then: 5M AMRAP

10 T2KB

20 Russian Twists

30 Floor Wipers

 

CF:

MOB/DYNWU

A. Bottom Up Front Squat w/2s Pause 

4 by 8 at 60%

 

B. Behind the Neck Split Jerk from Rack

10 by 1. Increase Load Each Set.

 

C. For Time:

40 Pull-up Buy In

500m Row

100 Dbl Unders

400m Run

80 Dbl Unders

300m Run

60 Dbl Unders

200m Run

40 Dbl Unders

100m Row

20 Dbl Unders

40 Abmat Sit-ups