WARM UP
- 200m Machine
- 10 Air squat
- 20m walking lunges
- 20m Duck squat
- 20m broad jumps
- 5 Empty bar deadlift
- 5 empty bar power clean
- 5 empty bar shoulder to overhead
STRENGTH
A. EMOM
Every 1:30min for 9mins:
- 5 power clean
- 4 Front squat
- 3 shoulder to overhead
B. EMOM 6
- 3 Deadlift
WOD
4 Rounds for time:
- 21 Deadlift
- 15 push ups
- 9 Cal Machine