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at CFN looks like...

Warm Up
2 rounds

200 m run
10 DB strict press
10 squats - hands behind your head
Ostrich walk down/broad jump back
10 bent over DB rows
:20 low lunge stretch/side 

Thoracic Flow

Strength/Skill
4 sets

A1) Push Press x 6 reps, rest :30
A2) Pendlay Row @ 1112 x 10-12 reps, rest :90

WOD
15 minute EMOM

1: 8 DB thrusters (50/35)
2: 8 pull ups
3: 10/8 AB cals

Accessory Work
2 rounds not for time

Pendlay Row @ 1112 x 10-12 reps, rest :60
Cossack squats x 12 reps, rest :60
Candlestick to levers @ 3011 x 6-8 reps, rest :60



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