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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 kang squats
10 supermans
10 scap push ups
Step over the fence down/ostrich walk back
:15 hollow body hold

Clean Warm Up

Every 2 minutes x 8 rounds

3 position clean

1 clean from the floor, 1 clean from below the knee, 1 clean from the mid hang

Build in weight over the sets while lifting well

16 minute EMOM

1) 15 burpees
2) 15 Russian KBS
3) Max cal row

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