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at CFN looks like...

Warm Up
10 minutes - easy
1 minute AB/row
10 prisoner squats
10 PVC good mornings
5 perfect push ups (pressure on the pointers on the way down, pressure on the pinkies on the way up)
5 ring rows @ 3112

1 round of Gymnastics Forearm Warm Up

Thoracic Flow


Strength/Skill
5 rounds for quality

5-7 strict HSPU

2-4 muscle ups (strict or kipping)
Options: 2-4 false grip pull ups/negatives or 2-4 MU transitions or 5 strict pull ups + 5 strict dips


WOD
7 rounds

1 minute AMRAP
5 deadlifts (155/105)
10 burpees over bar
20 air squats
REST 1 minute, start where you left off




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