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at CFN looks like...

Warm Up
400 m run

then 3 rounds
10 light goblet squats @ 32x1
5 light SA presses/arm
10 m step over the fence
5 push ups
10 m ostrich walk

Banded Front Rack Stretch

Couch Stretch

Strength/Skill
Front Squat

3 reps x 2 sets at 80%
2 reps x 2 sets at 85%, Rest :90-2 minutes between working sets

Take 3 sets to get to working weight

WOD
3 rounds

5 HSPU
10 deadlifts (185/125)
200 m run



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