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CROSSFIT

WU

2x:

- 10 Shuttle Run

- 30” Dead hang

- 10 Dips

- 10 Shoulder taps

- 10 Ring row

STRENGTH

A.

EMOM 5’

- 2 Strict Press

B.

4x:

- 16 Alternating DB Curls

- 6-8 Chin Ups

- 12 Smashed head dumbbell bench

- 12 Triceps extension

CONDITIONING

EMOM 25’

- 30” Hang power clean

- 30” Dips

- 30” Wall walk

- 30” Max Effort Machine

- Rest

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