CROSSFIT

WU

1’ Machine

5 Inchworms Push ups

10 PVC pass over

10 Band pull apart

10 Knee raises

20 Shoulder taps

5 Empty bar bench press

5 Empty bar strict press

STRENGTH

EMOM 16’

1: 10 Bench press

2:10 Push press

3: 10 BB row

4: 10 Strict press

WOD

21-15-9

Dual DB pull over

Dual DB Bicep curls

Dual DB fly

For time:

Cash in : 100 SU

3x

10 Pull ups

10 HSPU /HRPU

10 Muscle clean & jerk

10 Front raises

10 Tricep extension

Cash out: 10 wall walk (inchworms to push ups)