CFR ADWarmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift 

Health and Fitness   

A)Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Pull-Ups x 10-12 reps or Pull-Ups from Towels x 6-8 reps choose proper progressions to get a Pull up
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time or progression (use matador if needed)
Minutes 5-6 & 11-12: Handstand wall walks x 3-4 or Hanstand holds x 30s
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

B) AMRAP in 12 minutes
10 Alternating DB Snatch 
10 cal Airdyne
Rest 30s


A. E2MOM x 8 sets (16min)
Hang Snatch x1.1 (rest 10s between singles)
*build through the sets*

B. AMRAP in 12 minutes

5 Power Snatch (95/65)
10 cal Airdyne
Rest 30s