CFE:

MOB

DYNWU

1600m Run.

3 Rounds:

75 Dubs

50 Air Squats

25 Cal Row

1600m Run.

 

CF:

MOB/DYNWU

 

A. OHS from Rack 

3 by 3. Then 6 by 1. 

 

B. 6M EMOM:

Odd: 6 Hang Snatch (95/65)

Even: 12 Cal Row

Then Right into 400m Sandbag (50) or Wgt Vest Run. 

Rest 3M. 

6M EMOM:

Odd: 3 Squat Snatch (155/105)

Even: 12 CTF Pushups

Then Right into a 400m Sandbag (50) or Wgt Vest Run.

 

C. 3 Rounds for Quality:

15 GHD SU

15 Hip Ext 

3 Skin the Cat

1 Rope Climb