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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 banded pull aparts - switch 
1 partner runs 100 m , while other partner does shoulder taps in plank - switch 
1 partner runs 100 m while other partner holds dog dog - switch


Gymnastics Forearm Warm Up


Strength/Skill
A) Strict Pull up
2.2.2 x 3 sets, rest :60

A2) Strict Dip
2.2.2. x 3, rest :60

A3) L sit
ME x 3 sets, rest :60


WOD
6 minute AMRAP
"Cindy"
5 pull ups
10 push ups
15 squats

-rest 3 minutes-

6 minute AMRAP
30 DU
20 tuck ups
10 DB hang power clean & jerks




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