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at CFN looks like...

Warm Up
15 minutes steady

1 minute AB/row/run
5 scap push ups with :02 hold at top and bottom
20 lunge with twists
:15 iron cross/side
5 ATYT
20 good mornings
:15 pigeon/side



Strength/Skill
A) Bench Press
*do 2 warm up sets

3 reps @ 70%
2 reps @ 80%
1+ reps @ 90% (cap at 10 reps)

B1) DB RDL + bent over row x 6 x 3 sets, rest :60
B2) 40 m farmer carry (heavy) x 3 sets, rest :60


WOD
Pick your own adventure of ...

On a running clock 

at 0:00 - TTB

at 5:00 - reverse front rack KB or DB lunges

at 10:00 - strict HSPU

at 15:00 - medball over shoulder

Reps are 50, 40, 30, 20 - you pick what reps you do with what movement



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