#flexyCFCLcrew Challenge Stretches:

Pigeon ( 1 Minute/side)
Puppy dog (1 Minute)

Work

“Half Hour Power Shower”

30 Minute AMRAP:
Max Meter Row

Every 5 Minutes, Starting at 0:00:
5 Ring Muscle-ups / 5 Ring Rows + 5 Jumping Dips
10 Hang Power Snatches @ 95/65
15 Box Jump Overs @ 24/20

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25 Minute AMRAP:
Any Machine Max Distance

Every 5 Minutes:
5 Rows
10 Alternating DB Power Snatch
15 Jumping Air Squats