CROSSFIT

WU

3x

10 Samson lunge steps

20 shoulder taps

10 push-ups

10 scap pull ups

20 jumping jacks

100m

STRENGTH

5 x 5

Snatch

20 Jefferson squat

CONDITIONING

3 RFT

400m

30 Power Snatch

12 Pull Ups

ABS

TABATA 20"/10"×12

1- Plank with hips thrust

2- legs raise

3- Bicycle crunch

4- legs in and out