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at CFN looks like...

Warm Up
2 rounds

10 m broad jumps
10 m walking single leg RDL (keep your hips square and belly tight)
10 scap pull ups
10 squats
10 perfect push ups 
:20 halos

Bully Stretch 

Strength/Skill
4 rounds for quality

2-3 muscle ups
Options: 2-3 false grip pull ups or 2-3 MU transitions or 5 strict pull ups + 5 strict dips

2-3 perfect wall walks



WOD
24 min EMOM
1: 8-10 bent over BB rows
2: 0:20-0:30 L sit
3: 15 Russian KBS (play with weight)
4: 8-10 DB bench presses



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