Warm up :
2 Rounds :
- 1min machine
- 10 Air Squat
- 20 Skipping Rope
- 5 Burpees
Strength:
8 Min work
6 Sets:
- 4 push press
Then..
8 Min work
5 Sets:
- 2 Dead-stop Deadlift
WOD : (cap18)
40-30-20
- Box Jumps
30-20-10
- Shoulder to overhead
* 400m Machine after each set
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