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at CFN looks like...

Warm Up
2-3 rounds

20 jumping jacks
10 light DB strict presses
20 lunges
10 Russian Twists
20 scap push ups
10 light DB thrusters

Then THORACIC FLOW

(20 minutes)

Strength/Skill
Push Jerk

3 reps x 6 sets at 70-75% 1 RM C&J

Take 3 sets to build to your working weight, rest :90 between working sets

(20 minutes)


WOD
8 minute AMRAP

15 cal row or AB
10 thrusters (95/65)
10 NPU burpees
10 pull ups

REST 4 MINUTES

8 minute AMRAP

:20 handstand hold
:20 squat hold
:20 L sit
:20 chin over the bar hold

(25 minutes)



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