CROSSFIT

WU:

5 shuttle run

10 squat

10/10 lunges

10/10 toe touches

10 cossack squat

10 knee raises

20 jumping jacks

Strength

8-6-4-2

Squat clean

Conditioning:

EMOM x12

1-15 deficit goblet squat

2-15 deficit sumo squat

3-8/8deficit Dual DB reverse lunges

Double WOD(RFQ)

40 back squat (35kg) to 30 (45kg)

40 hip thrust (85kg)to 30 (100kg)

40 Dual DB RDL(17.5kg) to 30(20kg)

(After each movement 10 BJO )