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at CFN looks like...

Warm Up

5 min row/bike/run/jump rope - break a sweat

2 rounds
Bear crawl down, gorilla walk back
10 kang squats
10 supermans
10 ring rows or scap pull ups
Step over the fence down/ostrich walk back
5 light DB thrusters

Barbell Warm Up


A1)
Thruster x 2 x 6 sets, rest :60

Build in weight to a moderately challenging weight

A2)
Weighted Pull up or strict pull up x 3 x 6, rest :60

Build in weight


WOD
20 minute EMOM

1) 12-15 Russian KBS
2) 6-8 strict HSPU
3) 16 -20 single leg alternating V ups
4) 8-10 DB hang squat cleans
5) Rest



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