CROSSFIT

WU

2x:

- 1’ Machine

- 10 jumping squat

- 10 Plate G2O

- 30” plate squat Hold

- 5 Empty bar power Clean

STRENGTH

EMOM 6

- 1 Power Clean + 3 Push press

ACCESSORIES

3x:

- 8 Bench press

- 8 Seated barbell press

- 8/8 DB bend over rows

CONDITIONING

FOR TIME:

21 - 15 - 9

- CAL

- Hang C&J

15 -12 - 9

- Chin ups

- Thruster