CFE:

MOB/DYNWU

4 RFT:

1200m Run

21-15-9

WB/Burpees/Medball Plank/Pike

CF:

MOB/DYNWU

A. For Quality: 

Handstand Hold Freestanding or Against Wall.

Low Plank Hold.

Side Plank Right Side.

Side Plank Left Side.

30s.20s.10s.

B. For Time:

400m Run

50 Abmat SU

50 Alt Rollup to Pistol Stand

50 Air Squats

50 Narrow Grip Push-up

400m Run

*No bouncing off ground, No inch worming, No snaking on Pushups. Keep it tight and strict or go to Knees or Rings and develop Strength.