CFE:

8 X 100m, 5 tire flips, 15 sec rest
6 X 200m, 5 tire flips, 20 sec rest
4 X 300m, 5 tire flips, 30 sec rest
2 X 400m, 5 tire flips, 30 sec rest
Then: 3 rounds
30 hollow body rocks
30 superman

CF:

A. DYNWU/ MOB
B. Work up to a heavy split jerk
-then-
Split Jerk
5×2 @ 75 – 85%
C. AMRAP 10
24 Pushups
8 Deadlifts (225/135)