CROSSFIT

WU

30S On / 15 Rest / 2 Rounds :

- Machine

- Plate squat hold

- Plate ground to overhead

- Skipping rope

Strength :

EMOM / 12 Min :

- 5 Back squat

- 5 Squat clean

- 9 Front rack lunges barbell

Accessories:

3 Sets:

- 12 Banded Good mornings

- Deficit Sumo- Squat

- 12 Calf raises

Conditioning :

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

- Dual Devil press

- Wallballs

* Every round:

* 12 Cal Machine