Skills

EMOM, for 9 minutes (3 sets of each):

1 – Back squat x 8-10 reps
2 – V-Ups x 8-10 reps
3 – Plank 45’’

The WOD

3 Rounds for time of:
400m Run
20 Push-ups, hand release
20 Shoulder to Overhead, 40/25kg

3 Rounds for time of:
20 Cal Row
20 sit-ups with med ball

21-15-9 reps for time of:
Squat Clean, 50/35kg
Wall ball

*Rest 3 minutes between workouts.

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