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at CFN looks like...

Warm Up
5 minutes - bike/row/jump rope

2 rounds as a group:
3 6 pt Zeniths/side
5 slow OHS or single arm DB presses
10 goblet lunges
5 single KB windmill/side
:20 table top hold

5 minutes of agility ladders - alternate upper body and lower body

Burgener Warm Up

Strength/Skill
Every :90 x 6 rounds

5 TnG Power Snatches @ 55-65% 1 RM

WOD
For time

90 cal row
90 WBs
90 alternating DB power cleans
90 hanging leg raises
90 DU



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