ENDURANCE + ABS

WU

5’, For Quality:

12 CAL

10/10 Windmills

10 Strict Chin-up/Pull-up

20 Air Squats

STRENGTH

Every 1:30 x 10:30... (7 Sets)

Overhead Squat

2x5 (moderate)

2x5 (moderate)

2x3 (heavy)

1x5 (moderate)

Squat Snatch

EMOM 9

3x2 (moderate)

3x1 1 (heavy)

3x1 (extra heavy)

Every 2:00 x 6:00... (3 Sets)

Snatch Pull

3x5 (extra heavy)

WOD

2 Rounds For Time:

30 Cal Row

30 Air Squats

20 HSPU

+

Rest 2’

+

1 RFT:

30 CAL Row

30 Air Squats

20 HSPU

ABS

TABATA 20"/10" x12:

- Bicycle crunch

- plate hold alt legs fluter kick

- single arms DB sit ups

- plank jacks