Warm up :
2 Rounds :
- 100m Machine
- 10 Air Squat
- 5 Inchworm to push ups
- 5 Empty bar strict press
- 5 Empty bar deadlift
- 5 Empty bar power clean
Strength:
EMOM 12:
MIN 1 : 12 DB Floor press
MIN 2 : 12 Bend over Rows
MIN 3 : 5 power Clean + 5 Shoulder to overhead
WOD: ( cap20 )
4 RFT :
- 100m machine
- 10 Deadlift
- 100m machine
- 10 Lateral burpees
- 100m machine
- 20 Wall-balls