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at CFN looks like...

Warm Up
2-3 rounds

Run 200 m
Inchworm down/bear crawl back 
5 bear complexes (power clean + FS + push press+back squat + BTN push press)
15 good mornings
20 lunge with pass through

Coaches choice for mobility

Strength/Skill
12 minute EMOM

Odd: 5-8 bent over rows @ 2113
Even: 5-8 HSPU

WOD
For time

800 m run

REST 2 MINUTES

5 rounds 
12 DB deadlifts
9 DB hang power cleans
6 DB shoulder to OH

REST 2 MINUTES

Run 800 m

Mobility
Foot Strengthening Work

-walk on your tip toes down/walk on your heels back
-walk on the outsides of your feet down/walk on the insides of your feet back
-walk with your toe touching down/walk with your heels touching back

 



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