CFE:

MOB

DYNWU

4 RFT:

15 Box Step Ups

400m Run

Then:

2 RFT:

18 WB

12 Box Dips

200m Run

CF:

MOBWOD/ROMWOD

DYNWU

A. 2M Run for Time

B. 3 RFT:

10 T2Rings

20 Reverse Goblet Lunge (53/35)

250m Row

C. 3 Rounds For Quality:

2 Skin the Cat

10 GHD Iso SU

10 Full ROM GHD SU

20 Back Hip

20 Rollup and Reach