CFE:

MOB

DYNWU

4 RFT:

10 Burpee Pull-ups

15 MBC

1200m Run

CF:

MOB/DYNWU

A. For Time: Clean and Jerk Ladder and Row

3 + 1 (135/95)

3 +1 (165/115)

3 +1 (185/135)

2 +1 (205/145)

2+ 1 (225/155)

2 + 1 (245/165)

1000m Row (or 800m Run)

B. 3 Rounds: Sled Drag and Shuttle Sprints

All Out. Pull Sled 100m (95/45) 

Rest 15s.

All Out. Then Complete 10-25m Shuttle Sprints 

Rest 15s.

C. 5M Coach Led Foam Rolling