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at CFN looks like...

Warm Up
3 mins AB/run/row/ jump rope


Then 2 rounds
Gorilla walk down/ lizard walk back
10 scap pull ups
10 hollow rocks
10 scap push ups
5 PVC OHS
5 SA DB press/side

THORACIC FLOW

Strength/Skill
OHS 

5 x 5, rest :90 -2 minutes

Build in weight

WOD
15-12-9-6-3

Hang Power Cleans (95/65)
Pull ups
Tuck ups

Mobility
With any remaining time, coaches choice!



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