WARM UP
2x
- 200m Machine
- 10 Air Squat
- 20m walking lunges
- 20m toes touches
STRENGTH
A.
21 - 18 - 15 - 12- 9
- KB Deadlift
- Barbell strict press
* Every set:
- 20m Goblet walking lunges
B.
:30 WORK / :20 REST x 9
- weighted wall-sit hold
- Front rack KB hold
- Plank
WOD
3 Rounds for time: (cap15)
- 400m Machine
- 12 thruster
- 12 pull ups