CFE:

MOB/DYNWU

2 RFT:

600m Run

15 MBC

Then 4 RFT:

200m Run

25m Bear Crawl

25 Ball Slams

25 Sit-ups

CF:

MOB/DYNWU

A. 21-18-15-12-9-6-3

DL (185/135)

Burpees

*5 Pull-ups every 3M.

B. All Out:

400m Run. Rest 3M.

600m Row. 

1Mile Cool Down.