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at CFN looks like...

Warm Up
Row or bike 5 minutes 

2 rounds: 5 scap pull ups, 10 squats

BulletProof Shoulders

Abbreviated Hip Flow


Strength/Skill
12 minute EMOM

1) 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 8 minutes finding the version of the exercise that you want to do for the EMOM


WOD
20-15-10-5

Thrusters (95/65)
Bar facing burpees

*12 minute time cap

Mobility
With any remaining time - mobility!



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