| PRE | CFWU- 10 min | |
| 3 rounds | ||
| 10 | bent over row | |
| 10 | Dumb bell curl | |
| 10 | kb RDL one leg | |
| WOD | 3-9-15-21-15-9-3 |
| Deadlifts (205/145) | |
| Box Jumps |
| PRE | CFWU- 10 min | |
| 3 rounds | ||
| 10 | bent over row | |
| 10 | Dumb bell curl | |
| 10 | kb RDL one leg | |
| WOD | 3-9-15-21-15-9-3 |
| Deadlifts (205/145) | |
| Box Jumps |