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at CFN looks like...

Warm Up
2 rounds

1 min bike/row
10 m lizard walk down, bear crawl back (hips down - tight core)
10 PVC upright rows
10 scap pull ups
5 perfect push ups @ 3111 (pressure on pinkies on the way down, pressure on pointers on the way up)
5 PVC or BB hang power cleans



WOD
2 minute AMRAP @ 85%
4 alternating dball over shoulder
14 bear hug lunges
24 abmat sit ups

REST 2 MINUTES

2 minute AMRAP @ 85%
15/12 AB cals
7 hang power cleans (75/55)

REST 2 MINUTES

2 minute AMRAP
5 pull ups
10 push ups
15 squats

REST 2 MINUTES

2 minute AMRAP
20 alternating DB snatches
14 NPU burpees over DB

REST 2 MINUTES

2 minute AMRAP
Row for max meters

REST 5 MINUTES, repeat @ 90% effort aka CRUSH YOUR 1ST ROUND



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