A) WARM UP
1 ROUND
1 ROUND
- 50 Jumping Jack
- 40 speed climb
- 30 sit Up remador
- 20 plank Shoulder tap
- 10 med ball Thruster (20/14)
B) Strength & Conditioning
EMOM 12'
- 1°min: 100 m run
- 2°min: 12 Wall ball (20/14)
- 3°min: 8/8 Shoulder press (50/35)
- 4°min: 10 burpee touch bar
C) WOD
21-15-9
- Sumô deadlift High pull 115/75
- Hang Power clean
- Push press
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