CFE:

MOB/DYNWU

12M EMOM

50m Forward, 50m Backward

9M EMOM

1M: 15 Goblet Squats

2M: 15 Russian KBS

3M: 10 Pull-ups

CF:

MOB/DYNWU

A. 3 Rounds for Quality:

3-8 Strict Pull-ups

3-6 Strict Ring Dips

12 GHD SU

B. 3 Rounds: 2M Rest between Rounds

6- Touch and Go 25m Sprints

*If done on Rower increase distance to 3- 50m Hard Pulls 50m Slow Pulls 

C. 6 Rounds for Time:

9 Hang Cleans (135/85)

6 Front Squats (135/85)

3 Shoulder to Overhead (135/85)