WARM UP

- :30 Machine

- 10 Air squat

- 20m bear crawl

- 20m Walking lunges

- 20m toe touches

STRENGTH

EMOM 6

- 2 Split jerk (:03 pause in the catch)

WOD (cap30)

- 400m Machine

* 50 Wall balls

- 400m Machine

* 50 DB Hang power clean

- 400m Machine

* 50 KB Swing

- 400m machine

* 50 ring row

- 400m Machine

* 50 DB Snatch