CFE:

MOB

6RFT:

10 T2B

15 AS

800m

CF:

MOB

DYNWU

A. 21 Mins: Rest 1M between Sets. Focus is on Form not Speed. * If you Drop an Empty BB on the Floor…you will no longer be allowed to finish the WOD and you will instead do 150 Burpees.

21 Hang Clean (45/35)

15 Push Press (45/35)

9 BB Row (45/35)

B. Rest 4 Mins. Then:

1 Mile Run for Time

C. Not for Time: You may break up into Increments of 10 or Complete Workload however you Wish.

50 Banded Good Mornings

50 Hip Ext

50 GHD Situps