CFE:

MOB/DYNWU

2 by 600m. 45s Rest

2 by 800m. 1m Rest

2 by 1200m. 90s Rest

Then Complete in any Order:

40 Pushups

40 Squats

40 T2B

CF:

MOB/DYNWU

A. Front Squat 

5 by 4 @ 70%

B. 15M AMRAP

75 Dubs

60 Pistols

45 Cal Row

30 Pull-ups

15 Snatch (155/105)

C. For Quality:

2 by 15

Reverse Hyper

GHD SU

Hip Ext

1-25m Prowler Push Heavy as Possible