WU
30”/ 20” x12
-Shuttle Run
-Air squat
-Wall-sit hold
-Skipping rope
STRENGTH
EMOM 20’
1.3 Heavy back squat
2.8 Heavy Reverse Lunges
3. 10 Heavy Hip thrust (3”pause top )
4. 5/5 Single leg step up (DB / KB)
5. 5/5 Single leg RDL
WOD
TEAM OF 4
*4000m
-P1 / P2 : Doing the machine
-P3 / P4 : will be preforming
2x
-50 Hang power clean
-50 KB Sumo- Deadlift high pull
-50 BJ
-50 Sync med -ball sit ups
*Every one round partner will switch
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