CFE:

MOB

DYNWU

3 by 1600m. 3M Rest.

CF:

MOB

DYNWU

A. Deadlift

5 by 3. Increase Load for Quality.

B. On a 8:30M Running Clock Complete:

1 Mile Run and As many Reps as Possible

Max Reps DL (315/205) Rest 3M.

On a 10M Running Clock Complete:

1 Mile Run and As many Reps as Possible 

Max Reps OHS (135/95)

C. Optional Cash Out

10 – 100m All out Row Sprints with 10s Rest between each Interval

25 GHD with 5s Pause at Bottom of Each Rep

25 Hip Ext with 5s Pause at Top of Each Rep