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at CFN looks like...

Warm Up
Partner Warm up
2 rounds
1 partner runs 100 m while other partner does squats - switch 
1 partner runs 100 m while other partner does light DB rows - switch 
1 partner runs 100 m , while other partner does shoulder taps in plank - switch 
1 partner runs 100 m while other partner does forearms stretch - switch


Strength/Skill
12 minute EMOM

Odd: 4-6 HSPU (hardest version you can do for 4-6 reps)
Even: 1-2 rope climbs


WOD
4 rounds for quality

10 HR push ups
50 m sled push
10 DB pull through in plank
50 m double KB FR carry
10 furniture slider hamstring curls

(25 minutes)

Midline
Tabata bicycle crunches



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