CFD workout for 10/14/2020

Warm Up:
With a light DB:
2 Rounds:
7 each Single Arm Bent Over Rows
7 each Single Arm Upright Rows
7 each Single Arm DB Press
:20 Straight Arm Side Plank (switch sides on second round)

:10 Pronated Hang from Rings or Bar (:10 plank hold)
:10 Supinated Hang (:10 Reverse Plank)

2 Rounds @ Lighter than workout weight
2-6 Strict Pullups/Ring Rows/DB Rows/arm
5 Hang Power Cleans
10/8 cals on Rower/Bike or 1 parking lot shuttle run

Workout:
Every 3:00 x 6 sets
5 Strict Pullups/8 Ring Rows/or 5 Single Arm KB Row/Arm
5 Hang Power Cleans
Max Cal Row/Bike or Parking lot shuttle sprints in remaining time

*Go heavy on the Power Cleans if you want or stay light and do 10 reps/round
-Both should be unbroken