photo-4CFE:

MOB

DYNWU

8 by 100m. Rest 30s

4 by 200m.  Rest 30s

2 by 300m. Rest 30s

Rest 3M then Repeat

 

 

 

 

CF:

MOB

DYNWU

 

A. GWOD: Butterfly Pull-up

Skill and Proficiency Work

 

B. Back Squat

6-4-4-2-2-2

Front Squat

4-4-4-4-2-2

*Increasing and Working to Heavy Set

 

C. 8M CAP

75 Dbl Unders

50 Hang Cleans (95/65)

25 Push Press (95/65)

*Max Reps Muscle Ups or Ring Dips in Remaining Time

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