CFE:

MOB

DYNWU

5 RFT:

300m Run

50 DU/30 SU

 

CF:

MOB

DYNWU

A.

Back Squat

1 by 8 @ 65%/ 1 by 6 @ 75%/ 1 by 4 @ 85%/ 1 by 4 @ 90%

Front Squat

1 by 5 @ 70%/ 1 by 4 @ 80%/ 1 by 3 @ 85%/ 1 by 3 @ 90%

 

B. For Time: Sub Row for Run as Needed

40 MBC (20/14)

400m Row

30 MBC (20/14)

300m Row

20 MBC (20/14)

200m Row

10 MBC (20/14)

100m Row

 

C. $$ Core Cash Out $$

2 Rounds:

25 MBSU (20/14)

25 Flutter Kicks

25s Downward Facing Dog 

25s Plank