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at CFN looks like...

A.)
4 rounds - steady
500 m row/ 20 cal AB
10 squats @ 2211
5 perfect push up (pressure on the pointers on the way down, pressure on the pinkies on the way up)
5 ring rows @ 3112

REST 4 MINUTES

B.)
8 minute EMOM

Odd: Strict Pull ups - 3.2.1
Even: Strict HSPU - 5-8

REST 4 MINUTES

C.)
8 minute AMRAP at 80-90%

15/12 cal row orAB
15 WB (20/14)
:15-20 pronated chin over the bar hang

REST 4 MINUTES

Midline
3 rounds for quality

25m single arm farmer carry/side - focus on keeping a stable core and not rotating
10 m duck walk - perfect form
:20-:30 hollow body hold
:20-:30 superman hold



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