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