IMG_6784CFE:

MOB/DYNWU

50 WB Buy In

Then: 3 RFT

1600m Run

16 KBSDHP/Donkey Kicks/Jumping Lunges

 

 

CF:

MOB/DYNWU

A. Push Press

5 by 5 @ 70%

 

B. For Time: 21M CAP

15 Burpee Vertical Jump Ups

30 Thrusters (95/65)

15 Pull-ups

8 Clean and Jerk (135/95)

6 Clean and Jerk (165/120)

4 Clean and Jerk (185/135)

2 Clean and Jerk (205/155)

15 Pushups

30 Thrusters (95/65)

15 Burpee Broad Jumps

*As Many Cals as Possible on the Rower in Remaining Time or Run as Many Meters as Possible.

**Score Cals Rowed or Distance Covered on Run as well as Final Weight on Barbell for CnJ.

 

C. Optional Core 

50 GHD Isolated Externals

25 Full ROM GHD

5 Skin the Cat

5 Muscle Ups

 

 

 

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