CROSSFIT

Wu:

1 machine

5 shuttle run

5 burpees

10 squat

20 high knees

20 jumping jacks

5 empty bar back squat

Strength:

10-8-6-4-2

Back squat

Directly to

20-15-10

Back squat

Deficit sumo squat

WOD

For time :

40 hip thrust

40 deficit goblet squat

40/40 SD  Bulgarian split squat

40/40 deficit reverse lunges