CFE:

6 X 400m, 20 H2H KBS, 30 sec rest
6 X 200m, 10 rotating goblet squats, 20 sec rest (video to follow)
Then: 3 rds
1 min dancing goddess
15 GHD sit-ups

CF:

A. DYNWU/ MOB
B. 1 RM Clean and Jerk
C. 30 Power Snatches (75/55), 60 Double-Unders
20 Power Snatches (75/55), 60 Double-Unders
10 Power Snatches (75/55), 60 Double-Unders