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at CFN looks like...

Warm Up
5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
10 PVC good mornings
10 supermans
10 Russian twists
Step over the fence down/ostrich walk back
10 light KBS

(15 minutes)
Strength/Skill
Deadlift
4-3-2; 4-3-2 
Second wave should be heavier than first wave, rest 2-3 minutes between working sets

(20 minutes)
WOD
16 minute EMOM
1: 10 DB step ups (20"/16")
2: 3-5 ring pull ups
3: 10 NPU burpee
4: 11/8 AB cals



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