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at CFN looks like...

Warm Up
5 minutes - row/AB/jump rope/run

10 minute easy with a partner
5 push ups @ 3111 while partner holds plank - switch
10 PVC OHS while partner holds a glute bridge - switch
15 kang squats while partner does bird dogs - switch
20 lunges while partner does puppy pose - switch

Thoracic Flow 

Burgener Warm Up


Strength/Skill
10 minute EMOM

Power Snatch + OHS
-Build over 10 sets


WOD
20 minute EMOM

1) 10/8 cal row
2) 5 thrusters (115/75)
3) 6 pull ups
4) 6 NPU burpee box jumps (20/16)

 



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