CFE:

MOB

DYWNU

1200m Run/90 DU/9 MBC/9 Pull-ups

800m Run/60 DU/6 MBC/6 Pull-ups

400m Run/30 DU/3 MBC/3 Pull-ups

CF:

MOB/DYNWU

A. Split Jerk Balance

3 @ 55%/2 @ 60%/2 @ 65%/2 @ 70%

B. 4 RFT:

150m Row

200m Front Rack Barbell Carry (95/65)

*15 Thrusters at 200m Mark then Turn and Take Barbell back Inside.

10 Russian KBS (53/35)

5 Pull-ups 

Rest 5M Then Complete:

C. Tabatas. 8 Rounds. 20 On. 10 Off.

Cal Row

Double Unders