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at CFN looks like...

Warm Up
Row or bike 5 minutes 

2 rounds: 5 scap pull ups, 10 squats

Thoracic Flow

Abbreviated Hip Flow

Strength/Skill
10 minute EMOM

1) 3-5 ring muscle ups (or MU transitions or false grip pull ups or strict pull ups + dips)
2) 8-12 alternating pistols

Spend 5-10 minutes finding the version of the exercise that you want to do for the EMOM

WOD
10 minute AMRAP
5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 step down box jumps

Mobility
With remaining time, coaches choice!



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