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at CFN looks like...

Warm Up
3 minute bike/row

2 rounds:
6 single arm DB press
8 goblet squats
10 scap pull ups or ring rows
12 t-spine rotations total ( 6/side)

Hip Flow

10 minute barbell warm up for cleans/ S2OH


A.)
8 minute AMRAP

3-6-9-12-15...

Front Squats (95/65)
Shoulder to OH (95/65)
Pull ups

into 

3 minute AMRAP 

Cleans @ 75 - 80% 1 RM


B.)
3-5 rounds with a partner,

1 minute bike/row at cool down pace while partner holds a plank - switch



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