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at CFN looks like...

Warm Up
3 minute - row/bike/jump rope

2 rounds 
10 m step over the fence
10 S waves (from thoracic flow)
10 m lizard walk
10 lunges/side
10 windshield wipers
10 m inch worm

Shoulder Opener as a group


Strength/Skill
Push Press

3-5 reps x 5 sets @ 50-65% of your 1 RM C&J, rest :90 between working sets


WOD
2 rounds

3 minute AMRAP
Row 600 m AFAP
ME burpees

Rest 9 minutes

Midline
2-4 rounds with a partner

Row/AB 1 minute at cooldown pace while partner holds :15 deadbug/side, switch 



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