CFE:

MOB

DYNWU

WOD:

9 by 300m

30s Plank

 

CF: 

MOB

DYNWU

 

A.

Back Squat

4 by 5 

60/70/75/75%

Front Squat

3 by 5

60/70/75%

 

B. For Time:

3 Rounds:

10 Box Jumps (24/20)

20 Dbl Unders

Then:

18 Power Cleans (135/85)

18 DL (135/85)

18 Box Step Ups (24/20)

Then:

2 Rounds:

500m Row

24 Alt Front Rack Lunges (135/85) (12 Each Leg)