CROSSFIT

WU

30”/ 15” x8

-Shuttle run

-Dead hang

-Shoulder taps

-Hollow hold

STRENGTH

A.

EMOM 6’

-2 Heavy squat clean

-30” Weighted Plank

B.

EMOM 6’

-2 Heavy bench press

-8 Heavy DB triceps extension

WOD

21 - 15 - 9

-CAL row

-Lateral burpees

-Bench press

*2’ rest

9 - 15 - 21

-Hang power clean

-Chin ups

-CAL