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at CFN looks like...

Warm Up
16 min with partner (switch every minute) 

Min 1: Row 200m while partner holds a plank 
Min 2: AB 12/9 cals while partner holds a wall sit 
Min 3: 20 pushups (alternating every rep)-stay in top of pushup while partner does rep 
Min 4: 20 air squats/partner 

Spealler

Strength/Skill
16 minute EMOM

1: 5 Deadlifts (moderate weight - 70-80% 1 RM) 
2: 5 HSPU 


WOD
For time with a partner

120 SA DB Push press
100 body weight lunges 
80 KBS 
60 wallballs 
40 burpees 
20 TGU



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