CROSSFIT

WU

-1’ machine

-10 air squat

-10 shoulder taps

-20m bear crawl

-10 inchworm to push ups

-5 Empty bar bench press

STRENGTH

A.

4x

-5 bench press

-10 DB seated Strict press

-10 bend over rows

B.

30-20-10

-DB Flies

-DB pull over

-Weighted Dips/Ring dips

WOD

AMRAP 15’

-10 Hang C&J

-10 HSPU(HRPU)

-20 CAL

-20 Med-ball sit ups