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at CFN looks like...

Warm Up
10 minutes quad/TFL/shoulder mobility 

THEN 3 rounds with a partner - alternate every movement 
3 rounds @ 70% of 
12 AB Cals 
12 kang squats
12 hollow rocks


Strength/Skill
16 minute EMOM

1: 5 deadlifts @ 60-70%
2: 2 wall walks

WOD
For time with a partner, complete the following

100 lunges while partner holds a FLR
100 V ups while partner holds 1 DB OH, switch sides every :15
100 alternating DB snatches while partner holds side plank
100 NPU burpees while partner holds a wall sit

*run 200 m together or each partner bike or row 10 cals between each movement

 



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