CFNA – Launch

Gymnastics

Hollow Rocks (5 sets of 5-8 reps)

scaled: 15 sec holds

Metcon

Metcon (Time)

20 Box Jumps 24/20

15-12-9

Thrusters 65/45

Hanging Knee Tucks

12-9-6

KB Swing 44/30

Burpees

20 Cal Row