WARM UP
:30 WORK / :20 REST x 6:
- Shuttle Run
- Air squat
- Shoulder taps
STRENGTH
EMOM 8:
- 12 / 10 Dips
- 5/5 DB bent overs
EMOM 8:
- 6 Pull ups
- 8 HSPU / weighted push ups / pike push ups
WOD
3 rounds for time:
- 30 DB Snatch
- 20 KB step ups
- 10 Half burpees to jump over the KB
- 30 Ring rows
- 10 Cal machine
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