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at CFN looks like...

Warm Up
2-3 rounds

1 min bike/row
5 scap pull ups with :02 hold at the top
10 prisoner squats
5 perfect push ups @ 3111 (pressure on pinkies on the way down, pressure on pointers on the way up)
10 lunges with twist
5 boot strappers
10 scorpians



WOD
2 minute AMRAP @ 85%
6 power cleans (115/85)
9 push ups
12 jumping lunges

REST 2 MINUTES

2 minute AMRAP @ 85%
15/12 AB cals
8 alt. dball over shoulder


REST 2 MINUTES

2 minute AMRAP @ 85%
5 pull ups
10 burpees
15 squats

REST 2 MINUTES


2 minute AMRAP @ 85%
40 DU
20 alternating DB snatches

REST 2 MINUTES

2 minute AMRAP @ 85%
20 cal row
10 DB thrusters

REST 5 MINUTES, repeat at 90% - destroy your first round!



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