Get in 15 mins before class to complete your CF Warm-up

Warm-up:
OHS Squat Tech

Part 1:
20 mins
Overhead Squat
3 RM
4 x 3 @ 90% of 3RM

Part 2:
5 Rounds for Time:
5 Front Squats 185/123
10 Hand Release Push-ups
5 Chest to Bar Pull-ups

Gymnastics:
Bent Hollow Body Hold
3 x 24sec
Associated Mobility: in between sets
Cat Cows
3 x 5

then,
Scapular Shrugs
3 sets of 6 reps
Associated Mobility: in between sets
Hip Swivels
3 sets of 5 each side