CFE:

MOB

DYNWU

(SI)

6 by 100m. 15sR.

4 by 200m. 30sR.

2 by 400m. 1mR.

1 by 600m.

CF:

MOB

A. GWOD: For Quality

20 Narrow Pushups

15 Hollow Rocks

20 Wide Pushups

15 Hollow Rocks

20 Lateral Pushups

B. Clean Movement Pattern Review

Hang/Power/Squat

C. 4 RFT

400m Run

15 Hang Cleans (95/65)