CFE:

MOB

1 WB/100M

2 WB/200M

3 WB/300M

4 WB/400M

6 WB/600M

8 WB/800M

16 WB/1600M

CF:

MOB

DYNWU

A. 7M AMRAP:

7 WB (20/14)

7 Burpee Pullups

7 Air Squat Box Jumps (24/20)

Rest 10M.  Coach Demo’s KB Snatch Skill.

B. 3M AMRAP:

Alt KB Snatch (53/35)

The KB may Never Rest on the Floor, If you sit it down or let it go, You are done. Score your Reps Completed.

C. DL:

5 by 5

Each Set is Done at 90% of 1RM.

Cool Down with Foam Rolling, Rowing and MOB.